Eating beef, pork, and poultry is familiar terrain for lots of people. The good news is you can make delicious, nutritious dishes that meet your protein requirements without the unwelcome fat and calories that meat can sometimes bring. Cook up some of these quick and healthy meal ideas:

• Super soups. Serve a piping bowl of vegetable soup with a side salad. Add nuts, seeds, or beans to both dishes to pump up the protein.

• Stupendous salmon. Bake salmon or throw it on the grill. Blacken it with Cajun seasoning for a little pizzazz.

• Perfect plant proteins. Try a tofu or seitan (wheat gluten) stir-fry. Dazzle it with an array of colorful veggies and use brown or wild rice to boost nutrition.

• Bountiful burgers. Give veggie burgers a chance. Creative toppings such as hummus, salsa, spicy mustard, and guacamole — plus romaine lettuce and tomato or onion slices — accentuate flavor with a boldness that rivals the standard beef counterpart. And they’re healthier options than standbys such as ketchup and mayonnaise.

Try going meatless at least one day a week.