Protein is used by the body for building and preparing cells, muscles, and tissues, and for energy. There is some debate over how much protein a person should have every day, so you may need to experiment to find what works best for your body. The Recommended Daily Allowance (RDA) is about 10% of your daily calories. This is a minimum. Many people suggest at least 20% of daily calories or 1.6-2 grams per kilogram of body weight should come from protein.

Protein is found mostly in foods which come from animals, but some plant foods also have protein.

Foods which are high in protein are:

Milk Products group:

  • Milk
  • Yogurt
  • All types of cheese, including cottage cheese

Animal Sources group:

  • Poultry
    • Chicken
    • Turkey
    • Duck
    • Goose
    • Pheasant
  • Fish
  • Beef
  • Pork and Ham
  • Veal
  • Lamb
  • Eggs

Plant Sources Group:

  • beans and peas: canned or dry including lentils, navy beans, kidney beans, garbanzo beans, pinto beans, lima beans, soybeans
  • nuts and nut butter, such as peanut, walnut, almonds, cashews, etc.