Chicken

With more than 40 grams of protein per 170g, this bird is a lean and versatile muscle builder.

- Jenna Werner, R.D.

1 SALAD

Place 450g boneless, skinless chicken breast in a zip-top bag. Add ¼ cup orange juice, ¼ cup balsamic vinegar, 2 tbsp olive oil, 1 tbsp Dijon, 1 tsp salt-free garlic-and-herb seasoning, and 1 tsp chopped garlic. Marinate up to 24 hours, then grill. Slice chicken and use to top a salad with mixed greens, veggies, and whole grains such as quinoa.

2 TACOS

Shred the meat of a skinless rotisserie chicken. Mix meat with desired amount of hot sauce and salt-free taco seasoning. Heat in a skillet. Add chicken to whole grain tortillas. Top with fresh salsa, reduced-fat cheese, a dollop of plain Greek yoghurt, and veggies. Serve with lime wedges.

3 SANDWICH

Start with sliced chicken breast. (At the deli counter, choose the unflavoured, oven-roasted, lower-sodium option.) Layer chicken on top of toasted whole grain bread. Add avocado, mustard, cheese, lettuce, cucumbers, and tomato.

4 PARMESAN