Animal products are good sources of proteins because they contain all nine of the amino acids that cannot be produced by the body. Seafood is a great source because it is often low in fat. White-meat poultry is another excellent source of protein, but dark-meat poultry should be avoided because the skin is high in saturated fat. Eating one egg every day can help you reach a healthy protein level as well.

You do not have to eat meat to get healthy amounts of protein every day. Dairy products like cheese, yogurt and milk are not only great sources of protein but also are loaded with calcium. Many of these products are additionally fortified with vitamin D and can contribute to healthy bones and reduce the risk of developing osteoporosis.

While meat and other animal products are high in protein, the amino acids can also be found in non-animal foods. Vegetarian sources of protein include quinoa and other whole grains, beans, legumes, tofu and other soy products, nuts, seitan and veggie burgers.