Protein-Rich Foods 

Among protein-rich foods, choose plant-based proteins more often. Protein-rich foods include meat, fish, poultry, legumes, beans, lentils, nuts, seeds, soy products, fish, shellfish, eggs, milk products, and milk alternatives. 

Aim to include a small serving of protein-rich foods at every meal. 

Meat and Meat Alternatives 

One serving of protein is equal to 75 g (2 ½ oz.) or 125 mL (½ cup) of meat, fish, poultry, 175 mL (¾ cup) cooked beans, lentils or legumes, 2 eggs, or 30 mL nuts or seeds. You can also choose half servings and enjoy a small amount.

​Milk and Milk Alternatives 

​Milk and milk alternatives are an important source of protein, as well as calcium and other nutrients.
One serving is equivalent to 250 mL (1 cup) of milk or fortified plant beverage, 175 g (¾ cup) yogurt, or 50 g (1 ½ oz) of cheese. See more examples below. 

​*Fortified plant beverages like soy milk are a good option for people who do not drink milk. Look for varieties that are fortified with both Calcium and Vitamin D.