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.

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!

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