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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.
Eggs and Dairy. You can get a significant amount of the necessary amino acids from eggs and dairy foods. When it comes to dairy products, low-fat and non-fat sources provide the most protein per gram and per calorie.mino acids are the building blocks of proteins, so the foods with the highest amount of amino acids are those that are highest in protein.