Protein has been receiving a lot of attention recently. High-protein diets are touted for their ability to help with satiety and weight loss. Getting enough protein in your post workout meal can promote better muscle repair and recovery. Higher protein intake has also been shown to preserve muscle strength as you age.

How much protein is needed?

Choose lean protein sources

You can choose from a variety of protein sources. Animal proteins are considered complete protein sources, as they have all the essential amino acids required for the body to make proteins. Most vegetable protein sources are incomplete as they lack or are limited in one or more essential amino acids. The only plant-based protein sources that are complete proteins are soy, quinoa and amaranth. It is recommended that a variety of protein-rich foods is included in the diet, as certain ones offer distinct health advantages.

A healthy diet has a balance of protein, carbohydrates and fat, with each playing a unique role in the body. Meals and snacks should contain a mix of the three macros. For dinner, aim 28 to 36 grams of protein. The following three recipes are balanced and easy to make.

One Pan Salmon and Veggie Bake

Warm Lentil Salad with Smoked Tofu

Lean Turkey Black Bean Quinoa Chipotle Burrito Bowl