Sneaky Ways to Add a Boost of Protein

Protein is an essential nutrient to keeping our bodies functioning at their best. Proteins are part of every cell in the human body. We use protein to build and repair muscle, tissue, skin, nails and hair. Protein also helps to build hormones and enzymes.


Protein is found in a variety of foods and ingredients. This includes plant-based sources and alternatives as well. Being aware of how much protein we need, and how to create meals and snacks that are balanced with protein is an effective way of ensuring that we are meeting our daily requirements.

How Much Do We Need?

Most healthy adults generally need approximately 0.8 grams of protein for every kilogram of body weight (1). For example, if a person weighs 68 kg (150 lbs), then they would need about 55 g of protein per day.

Nutritious Protein Choices

Fish is a good source of protein. Canned varieties especially, like Scout Wild Albacore Tuna In Organic Olive Oil, are convenient, affordable and have a long shelf life. They’re great to buy in bulk and keep aside in your pantry for meal or snack times when other protein sources may be less accessible.


Try choosing more protein foods that come from plants! Plant-based proteins tend to provide more fibre and less saturated fat than other sources. In addition to helping you meet your protein needs, plant-based options can also be beneficial for heart health (1).


Legumes such as beans, lentils, and soy foods like tofu are good sources of protein. Some of our favourites include Cullen’s Organic Chickpeas and pea-protein based pastas like these Chickapea Oven Ready Lasagne Sheets.


Nuts, seeds and their butters are good sources of protein too. They are also sources of heart-healthy monounsaturated fats. Try them as toppers to salads, cereal and yogurt!

On-The-Go Protein Snacks

Rawcology Organic Blueberry with Acai Granola, 200g
Rawcology Organic Chocolate Coconut Chips, 70g
Rawcology Organic Chocolate with Raw Cacao Granola, 200g
Rawcology Organic Matcha Latte Coconut Chips, 70g

Ontario residents can sign up for a Rise Market membership at just $5/month to get access to healthy products at wholesale pricing.

About The Author

Mirieta Selimovska (BASc., MHSc.) is a Registered Dietitian from Toronto, Ontario. She is committed to helping others drive their own journey towards better health, and connecting food lovers with quality grocery solutions. Keep up with her latest recipes and nutrition tips on Instagram, @thesweetenedpea.


Alberta Health Services. (2016). Quick Nutrition Check for Protein - HealthLinkBC.