| Food | Protein grams |
| 1 ounce meat, fish, poultry | 7 |
| 1 large egg | 6 |
| 4 ounces milk | 4 |
| 4 ounces low-fat yogurt | 6 |
| 4 ounces soy milk | 5 |
| 3 ounces tofu, firm | 13 |
| 1 ounce cheese | 7 |
| 1/2 cup low-fat cottage cheese | 14 |
| 1/2 cup cooked kidney beans | 7 |
| 1/2 cup lentils | 9 |
| 1 ounce nuts | 7 |
| 2 tablespoons peanut butter | 8 |
| 1/2 cup vegetables | 2 |
| 1 slice bread | 2 |
| 1/2 cup of most grains/pastas | 2 |
妳真係好勁呀