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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.
Yogurt is a high-protein food. Yogurt can be an excellent source of protein, but one variety may contain more than double the protein of another, Blatner says. Greek yogurt, which is strained to make it thicker, has up to 20 grams of protein per container; traditional yogurt may have as few as five grams.