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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.
Many vegetables contain some protein but aren't classified as high-protein foods. But protein-rich vegetables do exist, and can generally be counted as part of the vegetable or protein food groups. Because protein boosts satiety, increases your metabolism, and aids in healthy weight management, choosing high-protein foods is often beneficial. Women need at least 46 grams and men require a minimum of 56 grams of protein daily, suggests the Institute of Medicine. Soybeans