Protein Power Guide

table full of raw meats and vegetables

Did you know nearly 71% of Canadians are actively trying to consume more protein?*

At Maple Leaf Foods, we’re dedicated to meeting this growing demand. As a purpose-driven, protein-centric, consumer packaged goods company, we offer a wide range of high-quality, delicious offerings for every palate. Whether you’re a busy parent on-the-go or a fitness fiend focused on maximizing protein intake, our trusted brands provide the quality and taste you love, while providing options that can contribute to meeting your daily needs.

To help you make informed choices, we’ve partnered with Registered Dietitian, Abby Langer, to introduce the Maple Leaf Foods Protein Power Guide, a helpful resource for Canadians of all ages to learn how consuming more protein can power their lifestyle.

Children (4-13)

Children need protein for everything, from growing and repairing muscles to producing hormones for their teenage years. If your kids prefer carbs over protein, don’t stress! The actual amount of protein that most healthy kids require may be less than you think!
 
For example, a child who is between the ages of 4-8 years only needs around 20 grams of protein per day. This is the amount in ½ of a Maple Leaf Rotisserie Chicken Leg.
 
A child between the ages of 9-13 years needs around 35 grams of protein per day and they can get this from a single cooked chicken breast!
 
Protein intake: Children aged 4-8 will get enough protein by eating around one adult palm-sized (measured before cooking) serving of lean protein each day. Children aged 9-13 need a bit more – around 1 and a half adult palms worth.
 
Maple Leaf protein fuels kids: Maple Leaf Natural Selections Three Ingredient Oven Roasted Turkey Breast (try this recipe) OR Maple Leaf Prime Raised Without Antibiotics Boneless Skinless Chicken Breasts (try this recipe).

three children smiling with their arms in the air
two female teenagers smiling and looking at each other

Adolescents (14-18)

During adolescence, when growth spurts and athletic activities are at their peak, the demand for protein increases. Teens are still growing, and growth spurts, activity, and overall body functions require protein. For the average teen, it’s around 45-50 grams per day, but this can vary with activity level, weight, and age. One serving of Maple Leaf Pulled Pork can provide your teen with half their daily protein requirements.
 
One challenge with teens is that they struggle to get enough protein. Educating your teen on how to balance their diet is an important lesson that will serve them for life. Start with a palm-size portion of lean protein, add some plants like vegetables and fruits, and finish with carbs and a healthy fat. Schneiders Breakfast Bites are an easy way to start the day. Just microwave for 90 seconds and go!

Protein intake: Protein should make up about 10-15% of your teen’s daily calories to ensure they’re getting enough. Most teens can meet this through a well-balanced diet that includes lean meats, fish, eggs, dairy, beans, nuts, and seeds.
 
Maple Leaf protein fuels teens: Maple Leaf Pulled Pork (try this recipe) OR Maple Leaf Black Forest Smoked Ham (try this recipe).

Adults (18-65)

In adulthood, adequate protein is needed to maintain muscle and bone, repair tissues, and produce enzymes and hormones. For most adults, at least 100 grams of protein is recommended daily, spread throughout the day in meals and snacks. Aim for around 25-30 grams of protein per meal**, and around 5-10 grams at each snack.

Eating 100 grams of protein per day can look like:
Breakfast: Greek yogurt bowl with nuts, fruits, and hemp hearts. Schneiders Breakfast Sandwiches with back bacon and egg are also a delicious, high-protein start to the day.
Snack: Protein shake made with Greek yogurt, greens, milk (either nut or dairy), and a handful of frozen fruit.
Lunch: Bean salad with one cup of chickpeas and black beans, vegetables, and feta.
Snack: A hard boiled egg and vegetables.
Dinner: Chicken stir fry with rice and vegetables.

Protein intake: Since protein is needed to build and maintain muscles, the amount needed for adults is determined by weight. The current recommendation is that protein should provide 10 to 30% of total daily calories. The average adult should try to meet their dietary protein needs with whole foods like lean meats instead of supplements.

Maple Leaf protein fuels adults: Maple Leaf Prime RWA Boneless Skinless chicken breasts (try this recipe) OR Schneiders Chicken Schnitzel Cutlets (try this recipe).

group of four adults, two women and two men, huddled in a circle, smiling and talking
table with four senior citizens sitting at it, smiling and talking

Seniors (65+)

Older individuals need adequate protein to maintain muscle mass, which reduces fall risk and sarcopenia (muscle wasting). It's sometimes a challenge for seniors to get enough protein, as appetite can decrease as we age. Getting enough protein requires eating high-quality food sources throughout the day. Most older adults don’t require protein supplements.
 
A healthy 150lb senior needs around 95 grams of protein per day. Just one cup of cottage cheese contains 25 grams of protein, or ¼ of a day’s worth. A 3oz can of tuna contains 24 grams, and just 100 grams of Schneiders Original Applewood Smoked Ham contains 17 grams of protein.
 
Protein intake: On average, we need even more protein as we age, meaning protein should provide 15 to 35% of total daily calories a day for seniors.
 
Maple Leaf protein fuels seniors: Schneiders Original Applewood Smoked Ham (try this recipe) OR Schneiders Hardwood Smoked Black Forest Ham (try this recipe).

At Maple Leaf Foods, we encourage you to follow Canada’s Food Guide and enjoy our products as part of a balanced diet and active lifestyle. As individual diet plans and needs vary, we encourage consumers to visit our brand websites to access nutritional information.

Appendix

* Nourish Food Marketing 2025 Trend Report
** https://pmc.ncbi.nlm.nih.gov/articles/PMC5872778/