Your body needs protein to grow muscles and tissues, according to the Harvard School of Public Health. Generally, the Centers for Disease Control and Prevention advise that adult men consume 56 grams of protein daily while women need 46 grams. Although you can get protein through a nutritional supplement like a protein shake, you can also find it in many of the common foods that stock your kitchen or neighborhood grocery store.
Soy
Soy products are an excellent alternative to meat-derived protein, reports the Harvard School of Public Health. Specific protein levels vary widely depending on the type of soy product you're eating, as it comes in a wide array of forms. The U.S. Department of Agriculture notes that a 1/2 cup of firm tofu offers 19.88 g of protein. A cup of typical soy milk holds 7.14 g of protein.
Eggs
Dr. Amy Paturel of Chesapeake College names eggs as the "best protein source on the planet." This is because eggs contain all nine amino acids that form complete protein while also providing lots of beneficial vitamins. An average large egg nets 6.29 g of protein, according to the U.S. Department of Agriculture. For measuring purposes, the department defines a large egg as one that weighs 50 g.
Peanut Butter
Smear some peanut butter onto a cracker or slice of bread, and you'll get more than just a creamy spread. The Northwestern Health Sciences University states that every tablespoon of peanut butter gives you 4 g of protein.
Red meat
Many high-protein diets commonly recommend red meat as a source of high-quality protein, according to the Mayo Clinic. The amount of protein consumed varies depending on the cut of meat. The Harvard School of Public Health reports that a 6 oz. broiled porterhouse steak is a great protein source that provides a whopping 38 g of protein.
Almonds
Chesapeake College rates almonds as a powerful super food because of not just its protein, but also its heart-healthy monounsaturated fat that can help lower your cholesterol levels. Grab a handful of almonds--approximately 23 kernels--and the U.S. Department of Agriculture says you'll consume just over 6 g of protein.
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