Some foods that are good for a high-protein diet are eggs, white meat from pork and chicken, beans, soy and seafood. Dairy products, such as yogurt, milk and cheese, also contain high amounts of protein.
Cooked seafood, such as salmon or tuna, contains about 7 grams of protein per ounce. One 6-ounce can of tuna has 40 grams of protein, and it is high in omega-3 fatty acids, which reduce inflammation and support brain health. Cooked white meats, such as chicken breasts or pork tenderloins, average 7 grams of protein in each ounce and have the benefit of being lower in fat than dark meats. A large egg contains 6 grams of protein and is high in cholesterol, but healthy adults can safely consume one egg each day, reports the American Heart Association. Egg whites are high in protein, low in calories and cholesterol free, which makes them a healthy alternative to eggs with yolks.
Beans are a protein- and fiber-rich food that is also suitable for vegans and vegetarians. A 4-ounce serving of cooked black beans, lentils or pinto beans contains about 7 to 10 grams of protein. Soy products, such as tofu and tempeh, are high in protein and fortified with calcium, iron and other vitamins. Soy proteins can also help lower cholesterol.
Milk and cheese are high-protein foods that are rich in calcium, which helps keep teeth and bones healthy.