Your body relies on protein to build fat-burning muscle. Incorporating protein into your diet fuels your muscles and helps you to feel more full. While the recommended daily intake varies based on your gender and age, a woman older than age 14 should consume 46g of protein each day while men older than age 19 should consume 56g of protein per day, according to the Institute of Medicine.
Meat
The body uses nine amino acids, which make up proteins. When you consume meat-based products, these are known as "complete" proteins. This means they contain all nine amino acids needed by the body. These sources include a 6-oz. porterhouse steak, which contains 38g of protein. Because this can be high in saturated fat, leaner choices include salmon, which has 34g of protein per 6-oz. serving. Other options include pork, lamb, poultry and other sources of fish.
Dairy
Dairy products also come from animal sources and are considered complete proteins. Good examples include yogurt, which has 11 protein grams per 1-cup serving, and cow's milk, which has 8 protein grams per 1/2-cup serving, according to the Center for Young Women's Health at Children's Hospital Boston. Cheese is another dairy-based option and has 7 protein grams per 1-oz. serving.
Legumes
Although not a complete source of protein, legumes contain high levels of protein known as branched-chain amino acids. These amino acids do not have to be broken down by the liver, which means those with liver disease can gain nutrition from them. Legumes include lentils, which contain 9 protein grams per 1/2-cup serving, and beans, which contain 8 protein grams per 1/2-cup serving. Nuts also are a legume high in protein--2 tbsp. of peanut butter contains 8 protein grams.
Soy-Based Products
Products that contain soy proteins offer an alternative to vegetarian eaters. Soy is available in different types and serves as an incomplete protein source. Soybean cakes known as tempeh contain 15 protein grams per 1/2-cup serving, while tofu, which is pressed soybean curd, contains 9 protein grams per 1/2-cup serving. Soy milk contains 6 protein grams per cup.
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