Has that 3 p.m. wall been hitting you earlier and earlier? If your energy levels take a nosedive midafternoon, you may not need that extra cup of coffee, just more protein in your diet.

Canada's Food Guide recommends two to three servings of protein daily for the average person older than 13. Keep in mind that a serving of protein is about 2 tbsp of peanut butter, 3/4 cup of tofu, 2 eggs, 3/4 cup of hummus, or 1/2 cup of meat (beef, chicken, fish, turkey, pork etc.).

Protein helps you to maintain proper muscle mass, promotes proper growth and healing, and increases energy. The Harvard School of Public Health suggests that for every 20 pounds you weigh, you should consume about 9 grams of protein daily, so a woman of about 150 pounds should be eating about 67 grams of protein every day.

With so much protein required to stay healthy, how do you not get bored with the same old meat day in and day out? Add a little variety to your menu by trying out our top 10 recipes that are high in protein.

Rosemary-Braised Beef Roast (59 g protein per serving)
Few dishes are as appealing on a chilly day as finely braised meat in a rich, luscious sauce. If you are using rump roast, look for a well-marbled piece. The roast is also excellent with other braising cuts, such as rib-end. If you are serving this with regular potato gnocchi or with potatoes or another starch instead of the Fresh Parsley Gnocchi, then stir 1/2 cup/125 mL chopped fresh parsley into the sauce and cook for 1 minute.

Chicken Fricassee with Sage (51 g protein per serving)
The delicious sauce in this Italian-style fricassee is piqued with a little prosciutto.

Broiled Fish with Pumpkinseed Pesto (42 g protein per serving)
High in fibre with a rich flavour, pumpkinseeds make an excellent pesto. A little goes a long way, so the fat content isn't too high in this dish. Pumpkinseed oil is an Austrian specialty item available at gourmet food shops. It's expensive, but used sparingly, it imparts an intense, toasted pumpkinseed flavour. Use any firm-fleshed fish that you like, such as halibut, salmon or tilapia.

One-Pan Indian Roasted Chicken with Potatoes (36 g protein per serving)
This fast and easy recipe is also a good source of iron.

Chinese Red Braised Fish (36 g protein per serving)
For this delectable Chinese-style braised fish, use a firm white-fleshed fish, such as halibut, pickerel or striped bass (bone-in or boneless steaks, or skin-on fillets). Serve with rice and green vegetables for a healthy meal.

30-minute Cuban Pork Stew (26 g protein per serving)
Simmering less-tender cuts of meat for long periods makes a succulent stew, but here we use a tender cut for a quick meal.

Beef and Pine Nuts in Sweet Black Pepper Sauce (25 g protein per serving)
This is a simplified version of a dish from Hong Kong's 2004 Best of the Best Culinary Awards. The original was also garnished with fresh lily bulbs and asparagus.

Pork Tenderloin with Tofu and Green Peppers (28 g protein per serving)
Heart-healthy eating recommendations suggest that you include plant protein-rich selections, such as soybeans and legumes, while reducing animal protein in your diet. It's an easy task in a dish like this. Soy foods, such as tofu, offer a variety of cardiovascular benefits thanks to the mix of components in the soybean, including unsaturated fat and a combination of soy protein and isoflavones.

Lima Beans with Tomatoes and Sage (24 g protein per serving)
We like the giant dried lima beans for this saucy vegetable side dish, which can be served as a vegetarian main dish with an accompanying whole grain.

Dijon Maple-Glazed Ham (23 g protein per serving)
Glazed hams make impressive main courses for entertaining and the leftovers can make meal preparation later in the week much easier, too. This particular glaze is flavourful and glossy.