| Food | Amount | Grams of Protein | |
| Egg | 1 | 7g | |
| Chicken leg | 1 | 10g | |
| Chicken breast | 1 | 20 g | |
| Tuna | 3 oz | 20 g | |
| Sardines in water | 3 oz | 20 g | |
| Fish | 3 oz | 20 g | |
| Hamburger | 3 oz | 30 g | |
| Cheese | 1 oz | 7 g | |
| Cottage cheese | 3 oz/ 1/2 cup | 15 g | |
| Plain yogurt | 3 oz | 11 g | |
| Miso | 100g | 3g | |
| Mung bean | 100g | 24g | |
| Tempeh | 100g | 18g | |
| Turkey | 3 oz | 20 g | |
| Kidney Beans | 1 cup | 13g | |
| Lentils | 1 cup | 18g | |
| Black Beans | 1 cup | 15g | |
| Chickpeas | 1 cup | 12g | |
| Hummus | 1 cup | 12g | |
| Pinto beans | 1 cup | 12g | |
| Black eyed peas | 1 cup | 11g | |
| Lima beans | 1 cup | 10g | |
| Peas | 1 cup | 9g | |
| Brown rice | 1 cup | 5g | |
| Sprouted whole wheat | 2 slices | 5g | |
| Coconut milk, raw | 1 cup | 6g | |
| Coconut Water | 1 cup | 2g | |
| Walnuts | 1/4 cup | 4g | |
| Cashews | 1/4 cup | 5g |
| Almonds | 1/4 cup | 6g |
| Pistachios | 1/4 cup | 6g |
| Almond butter | 2 tbsp | 8 g |
| Sunflower seeds | 1/4 cup | 6g |
| Tahini, raw | 2 tbsp | 6 g |
| Kale | 1 cup | 5g |
| Spinach | 1 cup | 5g |
| Broccoli cooked | 1 cup | 3g |
| Broccoli raw | 1 Spear | 4g |
| Potato | 6 oz. | 2.7g |
| Asparagus | 1 cup | 5g |
| Collards | 1 cup | 5g |
| Avocado | 1 whole | 4g |
