Health Canada recommends females aged 14 and up get two servings of meat and alternatives a day and males from the same age category enjoy three servings per day. Be sure to consult your physician before starting a new diet or weight loss program.
15 high protein diet recipes you'll love
• Grilled Chicken Sandwich with Caper Mayo
Nutritious and easy to make, this bistro-inspired sandwich is made with ingredients you already have on-hand: chicken breast, lettuce and tomato. Paired with a fresh, crusty baguette, it's perfect for lunch or dinner.
• Help-Yourself Turkey Tacos
Tacos are made special with the use of ground turkey and some avocado with sour cream, perfect for sharing with friends and family.
• Turkey Chili
Julie Rowe's sweet and lightly spiced chili requires hardly any prep at all. The Rowes enjoy it with a salad and French bread.
• Turkey Meatball Soup
This family-friendly dish appeals to both young and old.
• Rainbow Turkey Kabobs
Whether you use the quick or long marinating time, these multicolour kabobs pack a mouthful of sweet-and-sour flavour.
• Beef Tenderloin Medallions with Red Wine Mushroom Sauce
Tenderloin grilling steaks get the royal treatment in this recipe with cremini mushrooms and red wine.
• Jerk Beef Salad with Grilled Peppers
A great source of iron, this beef salad pairs spicy jerk seasonings with sweet grilled peppers. Leftovers taste great for lunch the next day.
• Black Bean Beef and Asparagus
The savoury flavour of black bean sauce with the freshness of asparagus makes this an all-in-one addictive treat.
• Lentils and Eggs
A subtly spiced stew makes a tasty bed for crisp-edged fried eggs.
• Classic Quiche Lorraine
Quiche is a menu workhorse. You can even freeze it to rewarm when needed.
• Hikers Trail Mix
Ideal for a mid-afternoon hike in the woods, this healthy snack includes protein from the soy nuts and cashews.
• Beans Beans, the Musical Fruit Wraps
You can buy refried beans in a can and wrap them with tomatoes and cheese in a tortilla for a satisfying lunch, snack or supper. Or, make your own "refried beans" using a can of your favourite beans - red kidney, pinto or black beans, for example.
• Chickpea and Black Bean Salad
Canned beans are a must to have on hand for satisfying salads. For a vegetarian meal, serve with grilled portobello mushrooms and bread such as corn bread or whole wheat rolls.
• Chickpea Spread
With a mellow yellow hue and contrasting red and green topping, this tasty spread adds a colourful note to the table. Serve in a shallow dish so that the topping is spaced out and surround with pita crisps or baguette slices.
• Three Bean Salad with Vinaigrette
This salad is colourful and quick to throw together. Any leftovers are great for school lunches the next day.
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