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Common protein rich foods can include: 1  Milk. 2  Soy Milk. 3  Eggs. Cheese. 4  Yogurt. Peanut Butter.  Lean Meats, Fish, and 1  Poultry. Beans, Tofu, Lentils, and other Legumes.  Grains, including bread 1  and pasta. Nuts and  Seeds.
âHigh-quality proteinsâ such as eggs and meat offer more muscle-building amino acids than other protein foods, so are considered more valuable sources of protein, particularly if you do lots of exercise.Like simple and complex carbohydrates, proteins are absorbed at different rates in the body.High-quality proteinsâ such as eggs and meat offer more muscle-building amino acids than other protein foods, so are considered more valuable sources of protein, particularly if you do lots of exercise.