Healthy Canadian Recipes for Weight Loss

A weight-loss diet is easier to follow when the food is good. These recipes borrow from Canadian staples and flavours, from maple and mustard to lentils and wild blueberries, while staying high in protein and reasonable in calories.

1. Maple-mustard salmon with roasted vegetables (4 servings)

• 600 g salmon fillets
• 2 tbsp Dijon mustard, 1 tbsp pure maple syrup, 1 clove garlic
• Broccoli, carrots and red onion, 1 tbsp canola oil

Roast vegetables at 220 °C for 15 minutes. Brush salmon with the mustard-maple mix, add to the tray and roast 10–12 minutes more. Per serving: about 380 calories, 32 g protein. Serve with a small potato or rice if needed.

2. Turkey and lentil chili (6 servings)

• 500 g lean ground turkey
• 1 cup dried red lentils
• Canned crushed tomatoes, kidney beans, onion, peppers, chili spices

Brown the turkey with onion and peppers, add the rest with 3 cups of water, and simmer 30 minutes until the lentils break down. Per serving: about 380 calories, 35 g protein, 12 g fibre. Freezes well for winter.

3. Greek yogurt chicken with quinoa salad (4 servings)

• 700 g chicken breast or thighs
• ¾ cup plain Greek yogurt, lemon, garlic, paprika
• Cooked quinoa, cucumber, tomatoes, parsley, a little feta

Marinate chicken in yogurt and spices for at least an hour, then bake or grill. Per serving with salad: about 450 calories, 45 g protein.

4. Egg and vegetable breakfast muffins (12 muffins)

• 10 eggs and ½ cup egg whites
• Spinach, peppers, mushrooms, green onion, ½ cup light cheese

Whisk, pour into a lined muffin tin and bake at 180 °C for 20 minutes. Per three muffins: about 230 calories, 20 g protein. Keeps four days refrigerated.

5. Wild blueberry protein oats (1 serving)

• ½ cup oats cooked in milk or soy milk
• 1 scoop whey or pea protein stirred in after cooking
• ½ cup frozen wild blueberries

Per serving: about 400 calories, 35 g protein. Make overnight by soaking instead of cooking.

6. Tofu and vegetable stir-fry (3 servings)

• One 450 g block extra-firm tofu, pressed and cubed
• Frozen stir-fry vegetables, garlic, ginger
• Low-sodium soy sauce, rice vinegar, a little sesame oil

Pan-fry tofu until golden, add vegetables and sauce. Serve with a measured portion of rice. Per serving without rice: about 250 calories, 22 g protein.

Smart swaps

Building a weekly rotation

Pick three or four of these recipes and rotate them across the week. For example: egg muffins for breakfasts, chili for two lunches, salmon on Monday, stir-fry on Wednesday and chicken on Friday. Cook the chili and muffins on the weekend, and the fresh dishes on the night. Repeating meals reduces planning and makes tracking easier, while rotating every couple of weeks keeps things interesting.

Tips for cooking on a diet

• Use herbs, spices, citrus, garlic and mustard for flavour without many calories.
• Roast vegetables at high heat for better taste with little oil.
• Cook in batches and freeze portions.
• Weigh starches and oils until you can estimate them well.

For planning, see meal prep ideas, Canadian foods for weight loss and counting macros.

Adjusting portions to your goal

The servings above suit a moderate calorie target of around 1,600–2,200 a day for most adults. Larger or very active people can add an extra serving of rice, potatoes or fruit to lunch and dinner; smaller or less active people can reduce the starch and add more vegetables. Keep the protein portion the same, since protein is what keeps you full and protects muscle during weight loss.

Food safety reminders

Cook chicken and turkey to 74 °C and fish to 70 °C, as Health Canada recommends, and refrigerate leftovers within two hours. Most cooked dishes keep three to four days in the fridge.

Frequently asked questions

Photo: Patryk Dziejma, StockSnap (public domain).

General information, not medical advice. Nutrition values are estimates.