Eat good protein

Protein are essential for a healthy diet

You should eat 2 to 3 portions of protein every day.

One portion roughly equals to:

1/2 cup of poultry, lean meat, or cooked fish
3/4 cups of cooked legumes
3/4 cups of tofu
2 eggs
2 tablespoons of peanut butter or peanuts
1/4 cup of nuts or shelled seeds

Because a healthy diet is a varied one, you should diversify your source of proteins. Eat meat substitutes such as legumes and tofu, eat at least two portions of fish per week and choose lean meat or substitutes that contain a low amount of salt.

Good protein to eat according to our nutritionist Linda Montpetit

Greek yogurt

Greek yogurt contains more protein than regular yogurt. More interesting yet, it is generally low in fat, despite its rich and creamy texture. Greek yogurt is the perfect choice for breakfast. Or, use it to prepare delicious homemade tzatziki, a creamy vinaigrette or a dip with spices and herbs.

Beef, pork and lamb

Red meats, such as beef, pork and lamb, are sources of iron that are easily assimilated by the body and can be a part of a healthy diet. You can eat up to three 85-gram portions of red meat per week. Choose lean cuts, like top round or shank steak, and include a generous portion of vegetables.

Cottage cheese

Low in fat, cottage cheese is a classic choice for anyone who’s watching their diet. In addition to providing a healthy dose of calcium, 1/2-cup of cottage chesse contains as much proteins as two eggs.

Excellent for breakfast or as a snack with fruits, vegetables and fresh herbs, it’s also a healthier alternative to ricotta in lasagna and stuffed pasta. Cottage cheese can even make delicious cheesecakes!

Milk-fed veal

Tender, refined and naturally lean, milk-fed veal is a significant source of iron. For an even healthier meal, serve meat with a good source of vitamin C, such as bell peppers or Brussels sprouts. Doing so will make it easier to absorb the iron in the veal.

Chicken

To preserve your cardiovascular health, choose meat that’s low in saturated fat, such as poultry and rabbit. Chicken also contains a fair amount of zinc, a mineral essential to proper immune system functioning. And nothing beats a comforting homemade chicken soup...

Eggs

If you’re healthy and eat a balanced diet, you can eat one egg a day with no problem. Egg whites are a source of protein, while egg yolks are rich in vitamins, nutients and folic acid.

Here’s our tip to enjoy this healthy and complete food. Add a beaten egg, cooked vegetables and cheese to rice or quinoa. Then, transfer the mixture to a silicone muffin mould and bake. A perfect idea for your lunch box!

Snow crab

Like most types of seafood, snow crab is low in fat and a source of beneficial omega 3s. To appreciate its delicate taste, serve snow crab plain or with a lemon-avocado mayonnaise. Crab meat is also a great addition to spring rolls or pasta salad with grilled vegetables.

Nordic shrimps

Nordic shrimps are a low-fat source of protein, and they are equally tasty served hot or cold. You can whip up a salad using leftovers of rice or quinoa, some peppers, diced avocado and shrimp. Present the mixture on a bed of greens and drizzle some homemade dressing on top for a balanced meal!

Tofu

Tofu is an excellent source of low-fat protein. Soft or silken tofu is the perfect choice for desserts and smoothies. Firm or extra-firm tofu is an indispensable ingredient in stir-fries, kebabs and deep-fried dishes. Here’s a tip: firm tofu can be frozen directly in its unopened package. Once thawed, it will have an even spongier texture and absorb marinade that much better!

White fish

Naturally low in fat, white fish is an excellent choice, especially if you cook it en papillote with vegetable broth or a purée of crushed tomatoes.

Trout and salmon

Take care of your heart by eating fatty fish such as trout or salmon, which are rich in omega-3. As sources of protein and vitamin D, they are delicious served in a burger, in a salad or over pasta. Let your imagination be your guide!

Lobster

Not only is lobster decadently delicious, it’s also low in saturated fat and high in omega-3s. For a truly healthful meal, trade in the garlic butter for an irresistible herbed yogurt sauce. Serve lobster with fresh salads made with chickpeas, cucumber, dill, grilled seasonal vegetables—or whatever else inspires your cooking!

Tips for eating more

A one-pot soup meal in 5 simple steps

Here are some great tips and delicious inspiration to create a meal in a bowl!

Yogurt: The Secret Ingredient for Healthy Meals!

Healthy. Fresh. Tasty. Versatile. We eat yogurt just about every day. Not only is it great for breakfast or as a snack, it can also be served up in countless ways—in hot or cold dishes, sweet or salty recipes, tapas, or desserts.

BBQ brochettes

Since you don’t need to add fat to grill food, barbecuing is a lean, versatile choice. Brochettes are great for all kinds of delicacies—from vegetables, meats and seafood, to certain types of firm fish and halloumi cheese. Don’t let your brochettes char though, as burnt food is bad for your health.

Healthy marinades

Can meat marinades be healthy? Yes! When choosing ready-made products, look for those with the least amount of sodium and other added ingredients. To make your own, combine plain yogurt, mint, garlic and parsley. Not only will this give grilled dishes a deliciously Mediterranean flavour, but the yogurt will also tenderize your chicken or meat.

Veggie burger

Looking to serve up the best burgers in town? Start by crumbling tofu or coarsely mashing drained legumes, such as lentils or black beans. Season with your favourite herbs and spices, and bind the mix with oats, an egg or mashed potatoes. This will give you a full dose of protein, fibre and flavour!

Fish and seafood

Low in saturated fat and high in omega-3, fish and seafood are a rich source of protein you can enjoy in a salad, sandwich, pasta, burger, etc. You should eat fish or seafood three times a week.

Recipes made with lots of vegetables and recommended by our nutritionist, Linda Montpetit

Up ‘n at ‘Em Fruity Cottage Cheese

10 min

Curried Egg Salad Smorrebrod

10 min

Codfish Florentine

22 min

Beef Striploin Steaks with Coriander

21 min

Cajun Steaks

15 min

Lobster-Mango Salad

40 min

Lemon Garlic Shrimp Soup with Brown Rice

30 min

Moroccan Beef Stew

7h 15

Pork and Root Vegetable Stew

4h 35

Tofu Burgers

1h 10

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