Offering you tips on protein-rich foods for you and your family!
Days filled with busy schedules can make it hard to prioritize protein or understand how much protein is needed, whether for kids, adolescents, adults, or seniors. We all need protein to keep us strong and energized, and how much protein you need varies by age and lifestyle.
Whether you’re a busy parent on-the-go, or a fitness enthusiast focused on maximizing your protein intake, our trusted brands provide the quality and taste you’ll love, while providing options that can contribute to meeting your daily needs.
Fun sources of protein for the kids and teenagers
Protein is just as important to children as it is for adults. On average, children ages 4-8 need 20 grams of protein per day – this is the amount in ½ of a chicken leg. Children ages 9 - 13 need 35 grams a day, and they can get this from a single cooked chicken breast.
A great way to incorporate protein for kids is through protein-rich meals that can be enjoyed at school and at home, along with snacks to keep your children fueled throughout the day.
A classic lunch option for younger school-aged children is Maple Leaf® Natural Selections® Turkey Hummus Pinwheel Sandwiches, which incorporates sliced turkey breast and hummus to create a delicious and fun protein meal for any kid's lunch box.
If you’re looking to serve your teenagers a delicious meal that still packs the protein, a Maple Leaf Prime® Raised Without Antibiotics Chicken and Broccoli Burrito is a fan favourite that's packed with protein and veggies. Chicken breast is a popular choice and a great option that can be used in so many unique ways. Feel free to customize either of these recipes by adding in different sauces or other sources of protein like cheese!
Meal prep recipes for busy adults
A great way to meet protein goals is to meal prep. Here are some recipes that make meal prepping a breeze and can help you meet your protein goals, even with a busy schedule.
An easy meal prep recipe for weeknight dinners that still provides a great amount of protein is Chicken Gyros using ️Mina® Boneless Skinless Chicken Breasts. Prep this meal by pre-chopping veggies, toppings, and pre-slicing the cooked chicken to freeze, then put on a pan and cook when ready. Finding ways to prioritize protein doesn’t have to be hard, especially with a meal prepped in one pan!
Enjoying protein doesn’t have to mean shying away from vegetables. Mix the strength of protein with the nutrients of veggies with Schneiders® Chicken Schnitzel-Topped Roasted Sweet Potato and Beet Salad. This is a great meal to throw together on a busy weeknight or enjoy as part of a classic family dinner. Meal prep this recipe by pre-chopping the vegetables and even making your own dressing or get creative and add in other sources of protein like mixed beans to give this salad an extra kick of protein without the meat.
High protein meals for seniors
Protein is essential at every stage of our lives, especially for seniors aged 65+. Seniors need to maintain muscle mass to stay healthy and strong, with the average senior needing around 95 grams of protein per day.
Great options include recipes that are flavourful and packed with protein, like Schneiders® Slow Cooker Maple Cranberry Ham with Vegetables. This recipe provides delicious protein through classic flavours and vegetables, providing balanced, healthy options.
For a plant-based protein option, try LightLife™ Tempeh Protein Crumble Bologenese for a flavourful and easy-going lunch or dinner recipe. This recipe uses tempeh – a fermented soybean product that provides protein and fiber, with a delicious texture and taste.
Whether you're packing a lunchbox for a picky eater, doing meal prep for the week, or crafting meals that support healthy aging, protein-rich foods can be nourishing and delicious across every stage of life. Explore our Protein Power Guide for more tips and recommendations on how to incorporate protein and enjoy delicious recipes that everyone in your life can enjoy.
