| Proteins list | Serving size | Grams of protein |
| Plain nonfat greek yogurt | 6 ounces | 6-9 |
| Natural peanut butter | ||
| Nuts | ||
| Low fat cottage cheese | ½ cup | 14g |
| Organic beef sticks | 1 | |
| Lamb | 3 ounces | 25g |
| Grass fed beef | 3 ounces | 22g |
| Organic chicken breast | 3 ounces | 21g |
| Sardines | 4 ounces | 22g |
| Wild salmon | 3 ounces | 17g |
| Tempen | 3 ounces | 15g |
| Natto | ½ cup | 15g |
| Eggs | 2 large eggs | 14g |
| Kefir | 1 cup | 10g |
| Lentils | ½ cup | 9g |
| Whole grain bread | 2 slices | 9g |
| Nutritional yeast | 2 tablespoon | 8g |
| Black beans | ½ cup | 7.5g |
| Liver (chicken or beef) | 1 ounce | 7g |
| Almonds | 1 ounce | 6g |
| FRUITS HIGH IN PROTEIN | ||
| Pom agranite | 1 | 5g |
| Raisins | 100g | 3.1g |
| Guava | 1100g | 2.6g |
| Passion fruit | 2.5g | |
| Dates | 1100g | 2.4g |
| Prunes | *high sugar | 2.4g |
| Avacodo | Healthy fat | 2g |
| Jack fruit | 1.5g | |
| Dried apricots | 1.4g | |
| VEGGIES HIGH IN PROTEIN | ||
| Green beans | 100g | 1.8g |
| Califlower | 100g | 1.9 |
| Okra | 100g | 1.9g |
| Potato | 100g (high carb) * | 2g |
| Spinach | 100g | 2g |
| Mushrooms | 100g | 2.5g |
| Broccoli | 100g | 2.8g |
| Corn sweet | 100g (high carb) * | 3.2g |
| Kale | 100g | 4.3g |
| Green peas | 100g (high carb) * | 5.2g |
| OTHER FOODS | ||
| Edamame | 1 cup | 18.46g |
| Pinto beans | 1 cup | 15.4g |
| Chickpeas | 1 cup | 14.5g |
| Mung bean | 1 cup | 14.1g |
| Fava beans | 1 cup | 12.9g |
| Lima beans | 1 cup | 11.6g |
| Quinoa | 1 cup | 8.1g |
| Wild rice | 1 cup | 6.54g |
| Pistachios | 1 ounce | 6g |
| Almonds | 1 ounce | 6g |
| Brussel sprouts | 1 cup | 5.6g |
| Chia seeds | 1 ounce | 4.7g |
| Asparagus | 1 cup | 4.3g |
| Hemp seeds | 3 tablespoons | 9g |
| Spirulina | 2 tablespoons | 8g |
| Oatmeal | 1.2cup | 5g |
