A variety of sources
Since protein can be obtained from a wide variety of sources, including it in every meal doesn’t have to be boring.
| PROTEIN |
FOOD SOURCES |
| ANIMAL |
Red meat, poultry, fish, seafood and dairy products |
| PLANT |
Nuts, seeds, legumes, tofu |
Protein on the menu
To maintain a healthy body, be sure to include a source of protein at every single meal!
For breakfast
- Enjoy egg, cheese, peanut butter, or a refreshing milkshake made with silken tofu or yogurt
- Add variety to your morning toast by spreading on some delicious almond, hazelnut or cashew butter
For lunch
- Use up meat leftovers to create delicious sandwiches
- Have a serving of cheese or nuts with your soup
- Top your salad with some grilled chicken, hard-boiled eggs or canned salmon
- Add some cheese or flaked tuna to your pasta salad
For supper
- Add some crumbled tofu to pasta sauce.
- Use chicken or salmon strips as a pizza topping
- Add a few shrimp or scallops to a vegetable stir-fry
- Turn a simple soup into a meal by adding legumes or meatballs
Vital to maintaining good health, protein has many functions and serves as the body’s building blocks. What is protein? What foods is it found in? How do you know if you’re getting enough? Read on to learn more about it!
What is a protein?
A protein is a chain of amino acids. You could compare amino acids to small beads and protein to a necklace made up of a series of these beads, all strung together.
Did you know…?
A meal that contains a good source of protein sustains the body for longer. Including protein in every meal is a good way to keep your stomach from growling by mid-morning or mid-afternoon!
An added bonus
Sometimes our meals are low in protein without our realizing it… Here are some examples of meals that might benefit from slight tweaks to keep us going for longer!
| On the menu |
Protein-enriched meals |
| Spaghetti with pesto and cherry tomatoes |
Add a few shrimp or grilled salmon |
| Green salad with bell peppers and zucchini topped with croutons |
Make warm goat cheese croutons and add walnuts or canned tuna |
| Vegetable soup with two slices of bread |
Opt for a minestrone soup with kidney beans and make a grilled cheese sandwich with the bread |
| Lemon couscous with tomatoes, cucumbers, and black olives |
Add chickpeas or cooked lamb cubes |
| Teriyaki veggie stir-fry on rice noodles |
Add marinated tofu cubes or chicken strips |
| Tomato, bocconcini and lettuce sandwich |
Add sliced turkey breast or lean roast beef |
| Toast with chocolate hazelnut spread or butter and jam |
Opt instead for peanut butter or another type of nut butter |
Plant-based protein
Many people are turning toward more plant-based diets, whether or not they choose to become fully vegetarian. People sometimes worry about not getting enough protein… Yet, there are many plant-based foods that are rich in protein, which allows us to eat a wider variety of foods: legumes, tofu, nuts, seeds and more.
Have you heard of complementary proteins?
Unlike animal proteins, plant-based proteins are rarely complete, meaning that they do not provide all the amino acids the body needs to maintain good health. Animal proteins contain all the essential amino acids, while plant-based proteins need to be combined or eaten in conjunction with an animal protein: that is what is called protein complementation.
In practical terms, this means that your daily diet must include different sources of plant-based protein. For example:
- combine plant protein with animal protein (chili with kidney beans and ground meat)
- combine legumes with nuts or seeds (lentil salad with almonds)
- combine legumes with grain products (hummus and whole wheat bread)
The ideal snack: carbohydrates + protein
Feeling an energy slump by mid-morning? Crashing by the afternoon? A balanced snack can save the day! The ideal snack combines carbs with protein. Carbohydrates provide a quick pick-me-up, while protein helps sustain your energy until you next full meal.
Here are some winning snacks:
- fresh fruit with a small container of yogurt
- raw vegetables with hummus or cottage cheese
- apple sauce with a piece of cheddar
- fruit salad with almonds
- dried fruit and a glass of milk
Myth or fact: I have an active lifestyle, so I should be eating more meat.
MYTH! Firstly, meat is not the only good source of protein. Secondly, a varied and balanced diet already provides enough protein to meet the needs of an active lifestyle. If we follow Canada’s Food Guide’s recommendations, our diet will be varied and meet our body’s needs!
