Protein is having a moment. From shakes and snack bars to high-protein versions of everyday food, everyone is looking for ways to get more protein into their diets, and for good reason.
Protein is one of three key macronutrients the body needs, along with carbohydrates and fats. Getting enough dietary protein helps build and repair body tissues while supporting the maintenance of healthy muscles and bones as we age.1
Protein certainly deserves its moment in the spotlight. Yet, amid today’s high-protein craze, it’s easy to lose sight of a long-standing nutrition message: Eat more plants. You’ve probably heard the familiar phrase “eat the rainbow,” inspiring you to include a variety of colourful fruits and vegetables in your meals. But fruits and vegetables bring more to the table than just colour; they provide fibre, vitamins, minerals, phytonutrients, and protein that support overall health.2
These nutrient-dense plants form the foundation of plant-based diets, which have been linked to numerous health benefits, as supported by decades of research. For example, a recent 12-week clinical trial found that adults who consumed 70% of their protein from plant-based sources had significantly lower total and LDL cholesterol levels compared to people who consumed predominantly animal protein.3 Another recent review suggests that eating more plants may help lower the risk of cardiovascular disease, type 2 diabetes, and certain cancers.4
Together, these findings reinforce a well-established body of evidence showing that plant-rich diets can meaningfully support your long-term health. But this raises the question: can you meet your protein needs while putting more plants on your plate? Absolutely. Let’s take a closer look.
The power of plant proteins
For many people, protein is synonymous with meat, but plants provide valuable, often-overlooked sources of protein. Some good sources of plant-based protein include:
- Legumes (such as peas)
- Rice
- Pumpkin
- Quinoa
- Spirulina
- Chlorella
But can plant-based protein match the quality of protein found in animal-based food? The short answer is yes, with a little planning.
To help us understand this better, let’s take a brief trip back to high-school biology. Proteins are made up of building blocks called amino acids. The body uses 20 amino acids to build proteins. Under normal conditions, the body can make 11 of these in sufficient amounts, which is why they’re considered “non-essential.” The remaining nine are considered “essential” because the body either cannot make them at all or cannot make them in sufficient quantities to meet its needs. So, these nine amino acids must be obtained from food.5
When a food contains all nine essential amino acids in adequate amounts and proportions, it’s considered a source of complete protein. Most animal food, such as meat, fish, eggs, and dairy, meet this definition, but some plant food, such as quinoa and hemp seeds, do as well.
Although some plant proteins may indeed be lower in certain essential amino acids, they can still fulfill the body’s nutritional requirements. In fact, what makes plant proteins special is that they can complement each other. For example, legumes such as peas are naturally rich in the amino acid lysine and low in methionine. At the same time, grains like rice have the opposite profile – rich in methionine but low in lysine. When combined, peas and rice complement one another to provide a complete and balanced amino acid profile.6,7
Therefore, the key is to choose a variety of plant proteins throughout the day to ensure your body gets all the essential amino acids it needs for muscle repair, energy, and overall health.
There is no doubt that a protein-rich diet, centred on plants, provides the foundation for good nutrition. However, factors such as age, activity level, appetite, dietary restrictions, and lifestyle can sometimes make it challenging to meet your nutritional needs through food alone. In these cases, a carefully chosen plant-based protein supplement can be a convenient way to help fill nutritional gaps.
VegiDay®: Complete plant-based nutrition, made simple
VegiDay is a premium line of organic protein powders that provide all nine essential amino acids, including branched-chain amino acids (BCAAs), making them complete proteins. VegiDay offers two plant-based protein lines, each with different features to suit your preferences:
VegiDay Raw Organic 100% Plant-Based Protein
- Offers a complete vegan protein
- Combines a blend of protein from yellow pea, rice, pumpkin, quinoa, spirulina, and chlorella
- Provides 20–22 g of protein per serving
VegiDay All-in-One Balanced Plant Protein
- Offers a complete vegan protein + organic superfoods and greens
- Combines a blend of protein from yellow pea, rice, quinoa, spirulina, and chlorella
- Provides 25 g of protein per serving
- Includes 20+ superfoods and greens harvested from our certified organic farms in British Columbia, Canada
Whether you prefer plant protein on its own or with added superfoods and greens, VegiDay protein powders deliver these core benefits across the entire product line:
- Raw and 100% certified organic vegan protein powder
- Source of vitamins, minerals, and antioxidants
- ISURA® tested and certified clean
- No artificial colours, flavours, or sweeteners
- Non-GMO, gluten-free, dairy-free, soy-free, seed-oil-free
- Easy-to-digest formulas
- Available in four delicious flavours, including Decadent Chocolate, French Vanilla, Berry Bliss, and Unflavoured
Better for you, better for the planet
Choosing plant-based protein is more than just a healthy choice for your body. It is also a more sustainable choice for the planet. Plant-based proteins generally have a lower environmental impact than animal proteins, emitting fewer greenhouse gases and requiring less land and energy during their production.8 By shifting more of your protein intake toward plants, you can nourish your body while reducing the environmental footprint of your diet.
The good news is that even small shifts in how you eat can add up. You don’t have to become vegan to make a difference! Every time you choose organic, responsibly sourced, plant-based proteins such as VegiDay, you’re taking a step toward a more sustainable future. VegiDay is a pioneer in sustainable food. With over 30 years of experience in organic and regenerative farming, we are committed to protecting your health and our planet.
The bottom line
Whether you’re looking to meet your protein needs, add more plants to your plate, or make a more sustainable choice for the planet, choosing VegiDay protein offers a simple way to bring these goals together, one scoop at a time.
References
- Public Health Agency of Canada. Osteoporosis and related fractures in Canada: Report from the Canadian Chronic Disease Surveillance System 2020 [Internet]. 2024 [cited September 4, 2026]. Available from https://www.canada.ca/en/public-health/services/publications/diseases-conditions/osteoporosis-related-fractures-2020.html
- Harris J, Piters B, McMullin S, et al. Fruits and vegetables for healthy diets: Priorities for food system research and action. Science and Innovations for Food Systems Transformation. 2023; 87-104.
- Päivärinta E, Itkonen ST, Pellinen T, et al. Replacing animal-based proteins with plant-based proteins changes the composition of a whole Nordic diet -A randomised clinical trial in healthy Finnish adults. Nutrients. 2020; 12(4):943.
- Landry MJ, Ward CP. Health benefits of a plant-based dietary pattern and implementation in healthcare and clinical practice. Am J Lifestyle Med. 2024; 18(5):657-65.
- National Library of Medicine. Amino Acids. [Internet]. 2025 [cited September 4, 2026]. Available from: https://medlineplus.gov/ency/article/002222.htm
- Quintieri L, Nitride C, Angelis ED, et al. Alternative protein sources and novel foods: Benefits, food applications and safety issues. Nutrients. 2023; 15(6):1509.
- Whitney E, Rolfes SR. Understanding Nutrition. 10th ed. Thompsom Wadsworth; 2005.
- Ferrari L, Panaite SA, Bertazzo A, et al. Animal- and plant-based protein sources: A scoping review of human health outcomes and environmental impact. Nutrients. 2022; 14(23):5115.