You do not need chicken breasts or protein powder to hit serious protein numbers. A well-built plant based high protein prep routine — built on tofu, edamame, and chickpeas — can land 30 grams or more of protein per bowl, cost less than $3 CAD per serving, and keep you full through the longest afternoon. The trick is combining complementary proteins and actually seasoning them like you mean it. This guide covers the full Sunday system: how to press and crisp tofu so it is not sad and spongy, the fastest way to batch-cook edamame and chickpeas, three bowl formulas you can rotate all month, and the storage rules that…