Protein foods include a wide variety of options such as seafood, lean meats, poultry, eggs, beans, peas, lentils, nuts, seeds, and soy products like tofu. These foods are essential for building body tissue and are available in both animal and plant-based forms. 

Animal-based protein sources

• Meat and poultry: Lean beef, lamb, pork, chicken, and turkey are excellent choices. Opt for lean cuts and skinless poultry. 
• Fish and seafood: Salmon, tuna, trout, shrimp, and other shellfish are good sources of protein and beneficial omega-3 fatty acids. 
• Eggs: A complete and versatile protein source that is widely available. 
• Dairy products: Milk, yogurt (especially Greek yogurt), and cheese are high in protein. Choose low-fat options for health. 

Plant-based protein sources

• Legumes and beans: Lentils, chickpeas, black beans, kidney beans, and edamame are packed with protein and fiber. 
• Nuts and seeds: Almonds, walnuts, peanuts, pumpkin seeds, and sunflower seeds are nutritious and can be eaten as snacks or added to meals. 
• Soy products: Tofu, tempeh, and edamame are excellent plant-based protein alternatives. 
• Grains: Some grains like quinoa, spelt, and oats also provide a good amount of protein.