Protein supports muscle repair, helps you stay full longer, and plays an important role in overall health. But many people aren’t sure how much they need — or how to get it consistently.

According to Health Canada, adults generally need 60-90 grams daily — and more if you’re active. Canada’s Food Guide states that protein foods, including plant-based protein foods, are an important part of healthy eating.

What Counts as Protein?

Protein comes from both animal and plant sources, including:

• Chicken and turkey
• Shrimp and fish
• Tofu and tempeh
• Lentils and beans
• Greek yogurt
• Eggs
• Nuts and seeds

Including a source at each meal makes hitting your protein goal much more manageable.

What Does That Look Like in Real Life?

A balanced, protein-forward lunch or dinner can make a big difference. For example:

• A Chicken Cobb salad provides roughly 30 grams of protein, making it an easy way to cover nearly half of your daily needs.
• Adding shrimp to a salad or grain bowl can contribute around 25–30 grams of protein, depending on the portion.
• A chickpea or tofu bowl is a plant-based option that can provide 15–20 grams of protein, especially when paired with seeds or nuts.

These meals show how simple swaps and additions can help you hit your protein goals without overcomplicating your day. And on busy days, choosing a nutritious meal from your favourite restaurant - to eat in or take out – can help you stay on track.

The Bottom Line

Hitting your protein goal doesn’t require complicated tracking or supplements. Aim to include protein at each meal, choose balanced options, and let small, consistent choices add up. With protein-rich meals like these, you’re already most of the way there.