Have you ever wondered how much protein you should eat in a sitting? Optimize your protein intake by spacing your meals 4-6 hours apart and including 20-30 grams of protein at each meal. This helps to build and maintain muscle, and to keep you fuller longer throughout the day!
Sometimes we just run out of ideas for dinner! If it happens to you, try putting eggs on the menu. Eggs are naturally high in protein (13 grams per 2 large eggs) and an excellent way to add some additional protein to your dinner. We’ve made it easy for you with 10 delicious recipes that each have 20 grams of protein or more per serving!
Try Shakshuka for a one-skillet meal that makes for an easy weeknight dinner. Shakshuka is a tomato-based dish with eggs baked right in for a quick and easy source of protein. Spices like cumin, coriander and paprika offer a delicious depth of flavour! Pro tip: throw in leftover veggies for an easy boost of nutrients.
2. Smoked Salmon Frittata
A light yet filling frittata that’s perfect for dinner. For a balanced meal, add in a leafy green salad on the side.
3. Niçoise Salad
This salad hailing from Nice, France is a tasty way to get in your vegetables at dinnertime, with delicious veggies like leafy greens, roasted red peppers and green beans. Hard-boiled eggs and tuna add protein and healthy fats to the salad, making it a perfectly filling meal!
4. Autumn Farro Bowl with Soft-Boiled Egg
For a cozy dinner that’s packed with whole grain goodness, our Autumn Farro Bowl with Soft Boiled Egg is a must-try. Whole farro is a variety of wheat that is rich in fibre and nutrients. The farro, along with high-protein eggs and cannellini beans, contribute to the whopping 24 grams of protein per bowl.
5. Cedar Plank Salmon with Nicoise Relish
You can feel good about serving up our recipe for Cedar Plank Salmon with Nicoise Relish for dinner. Fatty fish like salmon offer a great source of omega-3 fats! This type of healthy fat is linked to a ton of health benefits, including lowering our risk of heart disease.
6. Homestyle Greek Omelette
We love omelettes for a quick, easy and nutritious meal! With 21 grams of protein, this Homestyle Greek Omelette makes for a delicious portion of protein on your plate. Serve with a side salad and a slice of whole grain toast for a balanced meal that fits right into Canada’s Food Guide recommendations.
7. Turkey, Sweet Potato and Scrambled Egg Wrap
Have leftover turkey and sweet potato from Sunday night dinner? Add them to a whole grain wrap along with scrambled egg and baby spinach for a quick and healthy weeknight dinner that’s packed with 35 grams of protein.
8. Soft Egg Salad with Warm Pancetta Dressing
Kale, soft-boiled eggs and cherry tomatoes make for an irresistible nutrient-dense dish. Pro tip: Complement the earthiness of the kale by sautéing mushrooms with the pancetta.
9. Pad Thai
Skip the take-out and instead try this flavourful Pad Thai recipe for a healthier alternative. Fresh ginger, cilantro lime and Thai chillies give delicious bright flavours to the dish. With 32 grams of protein, it’s sure to satisfy!
10. Bagel 'n' Egg Melts
This dinner takes 10 minutes to pull together. For easy swaps towards a healthier dinner, opt for a whole grain English muffin instead of the bagel, and choose light mayonnaise and cheese.