Eggs, Chicken & Fish

Many people are looking for simple ways to include more protein in everyday meals. Fortunately, there are plenty of ordinary foods that can help.

Eggs, chicken and fish are three flexible options that can be prepared in many different ways.

Eggs are wonderfully versatile

Eggs can be prepared in many simple ways and can be enjoyed at almost any meal.

• Scrambled eggs with vegetables
• Boiled eggs with toast
• Eggs added to a simple lunch
• Omelets with vegetables

Chicken can become the center of a meal

Chicken works well with vegetables, rice, potatoes, whole grains and salads.

Rather than relying on complicated recipes, keep preparation simple and use familiar seasonings.

Fish brings variety to the table

Fish can be baked, grilled, steamed or prepared in other simple ways.

Different types of fish have different flavors, textures and nutritional profiles, so trying different varieties can keep meals interesting.

Build the rest of the plate around the protein

Protein does not have to be the entire meal. Pair it with vegetables, fruit, grains or potatoes to create a more balanced plate.

For example, baked fish can be served with vegetables and potatoes. Chicken can be paired with rice and vegetables. Eggs can be served with toast and fruit.

Keep preparation simple

One reason people stop preparing healthy meals is that cooking begins to feel like too much work.

Simple methods such as baking, grilling, steaming or lightly cooking foods can make everyday meals easier to manage.

Variety is useful

You do not have to eat the same protein-rich food every day.

Rotate between eggs, fish, chicken, beans, lentils, dairy foods, nuts and other familiar options.