Other foods which contain protein would include:
Egg, large - 6 grams protein
Milk, 1 cup - 8 grams
Cottage cheese, ½ cup - 15 grams
Yogurt, 1 cup – usually 8-12 grams, check label
Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
Hard cheeses (Parmesan) – 10 grams per oz
Beans (including soy)
Tofu, ½ cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup - 6 -10 grams
Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
Soy beans, ½ cup cooked – 14 grams protein
Split peas, ½ cup cooked – 8 grams
Nuts and Seeds
Peanut butter, 2 Tablespoons - 8 grams protein
Almonds, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Cashews, ¼ cup – 5 grams
Pecans, ¼ cup – 2.5 grams
Sunflower seeds, ¼ cup – 6 grams
Pumpkin seeds, ¼ cup – 8 grams
Flax seeds – ¼ cup – 8 grams
Spinach, cooked, 1 cup- 6g protein
Broccoli, cooked, 1 cup- 4g protein
Carrot, cooked -0.4 g
Lentils and beans are also a great source of protein, they are low in fat and packed with fibre and nutrients such as iron and B vitamins. Try having lentil soups, beans in salads such as butter beans and chickpeas in curry or houmous dip.
Cheese is also high in protein. Low fat options such as cottage cheese and mozzarella are the best ones to go for!
Hope this helps.
Chicken, Turkey, Eggs, Nuts and especially Soya based protein are good as well as it's important for your body to also get a good amount of plant based protein and not too much animal that would also come with animal fats, which aren't too healthy. I can email you a list of healthy protein that would probably help you, that I'm using for my clients as well as in a weight loss challenge, where I teach people about nutrition, metabolism etc, covering different topics every week. Get in touch if you'd like the information.
Herbalife do many products that are high in healthy soya protein and very low in fat with plenty of nutrients at the same too.
Best of health