Looking for ways to be better organized when it comes to dinner? Meal planning is, without a doubt, the way to go! Here is a winning meal-planning formula with a selection of four proteins that can easily and efficiently be used in a variety of lunch and dinner recipes. On your next trip to the grocery store, be sure to stock up on chicken breasts (you can use your leftover chicken to make a variety of delicious recipes), salmon fillets, ground beef, and tofu, sold at Prix Club prices for great savings and larger quantities.

Our suggestions for protein-packed meals

1. CHICKEN

An affordable, versatile, lean protein that tastes delicious, it’s no wonder chicken breasts (which are rich in protein) are so popular! Chicken breasts are the perfect addition to your weekly menu, as they’re easy to prepare and can be used a million different ways.

A double-batch of bechamel chicken sauce:

• For dinner: chicken vol-au-vent. Once your bechamel is ready, just heat your vol-au-vent in the oven and serve. Easy peasy! Don’t have any vol-au-vent? Simply press sliced bread into muffin tins and coat with a little oil. Cook about 15 minutes, until golden. Remove from the tins and pour the chicken sauce over top.
• For lunch: baked pasta with chicken bechamel. Take your leftover sauce and mix with short pasta (e.g., penne or macaroni). Pour into a shallow dish, grate some Gruyere (or other cheese) over top, and bake in the oven. It’s the perfect recipe to put into your kid’s Thermos and a great microwavable lunch. You can also make a bechamel chicken lasagna.

A double batch of sautéed chicken with onions and bell peppers:

• For dinner: chicken quesadillas. For a fun and unique version, make them into cones and serve them with sour cream. Good to know: This recipe freezes well. Place the cones in an airtight bag and freeze. Next time you feel like a protein-filled dinner, just pop them into the oven for 20 minutes or so and enjoy!
• For lunch: leftover sautéed chicken, which makes for excellent Tex-Mex chicken wraps. Use soft tortillas and add Cajun and lime mayo, a few slices of bacon, avocado, and lettuce. Who says a high-protein diet has to be boring?

2. SALMON

More and more families are trying to add fish to their menu several times a week. Rich in omega-3 and featuring melt-in-your-mouth tenderness, salmon is an excellent choice for anyone following a high-protein diet. It can be eaten raw, as tartare, grilled on the barbecue, or cooked en papillote or on a baking sheet in the oven. It really doesn’t matter how it’s prepared, because salmon is always delicious!

A double-batch of lemon-flavoured salmon

Season two large salmon fillets with lemon juice, salt, and pepper. Cook the fillets one at a time in the microwave, on high, for three minutes or until a meat thermometer inserted into the thickest part reaches an internal temperature of 63°C (145°F). Drain thoroughly and shred the flesh using a fork. Place into a bowl and repeat for the second fillet. Save any leftover shredded flesh for other recipes—it’s ideal for making quick and delish meals.

• For dinner: fresh salmon mini-burgers. This is the ideal recipe to introduce fish to your kids. You can even get them involved in the preparation . . . it’s that easy! They’ll love cracking the eggs, crushing the crackers, and making the sauce.
• For lunch: Use shredded salmon to make a delicious salmon sandwich or chickpea and salmon salad.

A double-batch of crispy salmon:

• For dinner: crispy salmon, avocado, and coriander cabbage bowl. Make this salmon bowl with whatever you have on hand: julienned cucumber, cooked edamame, diced mango, or thin radish slices.
• For lunch: crispy salmon tacos. Place a few pieces of crispy salmon into a hard or soft taco shell, and add a selection of toppings, like guacamole, coleslaw, cilantro, salsa, corn, or spicy mayo.

3. BEEF

Although red meat should be eaten in moderation, it does contain a significant amount of vitamins and minerals essential to a healthy diet. Plus, beef is versatile and freezes well. You can use it in a variety of recipes, like beef bourguignon, shepherd’s pie, and Bolognese sauce.

A greater quantity of beef blade

• For dinner: braised beef blade—the ultimate high-protein recipe! Choose your favourite recipe (with onions and red wine, for instance) and slow cook in the oven or crockpot. This makes for a comforting meal, and you’ll have plenty of meat left over for other meals that week.
• For lunch: shredded beef sandwich or braised beef shepherd’s pie.

A greater quantity of cooked ground beef

• For dinner: beef and cheese macaroni. A new take on the good ol’ mac & cheese. Just add ground beef! Everyone will love it, young and old alike! Serve with a green salad for a simple weeknight dinner.
• For lunch: Ground beef is the base of various recipes. For lunch, try soft tacos with ground beef or a quick beef and pasta casserole.

4. TOFU

Whether it’s in an effort to get healthy or out of concern for the environment, plant-based protein has been growing in popularity for the past few years. Tofu, a soy-based protein, is featured in many vegetarian recipes you can easily add to your menu. Because of its neutral taste, you can easily give tofu the flavour of your choice and add some variety to your diet.

A double-batch of chipotle tofu

• For dinner: chipotle tofu with Mexican corn and lime rice. A most flavourful vegetarian dish! This colourful gourmet bowl is ready in less than 30 minutes and is sure to please everyone.
• For lunch: Chipotle tofu tastes wonderful in a Mexican salad with black beans, avocado, marinated red onions, shredded cheese, and tomatoes. You can even serve your salad in tortilla bowls for a unique touch.

A double-batch of Asian sesame noodles with tofu:

• For dinner: sesame noodles with kale and tofu. When adding the noodles to the boiling water, double the amount. Strain and save half for the next day.
• For lunch: an Asian meal soup with the leftover tofu and noodles. Add Thai basil, bean sprouts, lime, and some hot sauce (if that’s your thing). Makes for a flavourful, protein-packed vegetarian dish, perfect for anyone looking to cut down on meat.