1. Black Beans
Black beans are often an inexpensive source of protein. Black beans can be prepared in a variety of ways, making them a very versatile ingredient when preparing meals.
2. Lima Beans
Some Lima beans offer about 21 grams of protein per 100 g serving.
Yellow corn has about 15.6 g of protein per cup. Additionally, corn also contains a good amount of fiber and minerals, including calcium.
4. White-Meat Poultry
Stick to the white meat of poultry for excellent, lean protein. Dark meat is a little higher in fat. The skin is loaded with saturated fat, so remove skin before cooking.
5. Milk, Cheese, and Yogurt
Not only are dairy foods like milk, cheese, and yogurt excellent sources of protein, but they also contain valuable calcium, and many are fortified with vitamin D. Choose skim or low-fat dairy to keep bones and teeth strong and help prevent osteoporosis.