High quality protein means eating foods that provide complete protein---all the amino acids that comprise the building blocks of protein. Eating lentils alone, for example, is not enough; pair them with brown basmati rice for a complete protein combination.
The nutrition profile called "My Food Pyramid," created by the U.S. Deptartment of Agriculture (USDA) provides details for a balanced diet and the best kinds of protein to eat.
Meat and Legumes
Eat a variety of high-quality protein such as lean cuts of beef, poultry, pork with visible fat removed. Also consume legumes with whole grains to get a balanced protein meal. For example, quinoa with adzuki beans, or millet with French green lentils or black-eyed peas with brown rice will provide complete protein.
Eggs
Consume high-quality protein by eating eggs, low- or non-fat dairy, soy and sprouted foods. Each egg has about 70 calories and seven grams of protein. To make a complete protein combination, consume eggs with sprouted toast.
Low-Mercury Seafood
Consume low-mercury seafood for high-quality protein and heart-healthy omega-3 oils found in fish fat. All seafood contains methylmercury as it is a byproduct of environmental pollution and is found in the smaller fish that larger fish consume. The EPA recommends eating up to 12 oz. per week of wild caught fish such as Alaskan salmon, canned light tuna, pollock or catfish. Limit consumption of seafood if you are pregnant or nursing.
Yogurt and Soy
A cup of non-fat, Greek-style yogurt has 24 grams of protein and 120 calories. A cup of unsweetened soy milk has about 80 calories and seven grams of protein. Pour soymilk over oatmeal for a high-protein breakfast.
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