There are countless foods rich in protein. These include: dairy products such as cow's milk, goat's milk, etc.; livestock meat such as beef, mutton, pork, etc.; poultry such as chicken, duck, goose, etc.; eggs such as chicken eggs, duck eggs, quail eggs, as well as fish, shrimp, crab, etc.; also legumes, including soybeans, black beans, etc.; furthermore, dried fruits like melon seeds, walnuts, almonds, pine nuts, etc., all have relatively high protein content.
The best sources of protein are meat, eggs, dairy, fish, and legumes, and at the same time, these foods are also the richest in protein. Generally speaking, protein from animals is of higher quality, while plant-based proteins often lack one or two essential amino acids. Therefore, vegetarians need to consume a variety of foods to obtain sufficient essential amino acids.
Although animal protein is better absorbed, we are ultimately consuming whole foods, not just a single nutrient, and animal products often contain higher levels of fat. Therefore, in our daily diet, we should balance animal and plant proteins. Eating a piece of meat the size of a playing card, drinking two large glasses of milk, and some beans each day can provide about 60-70 grams of protein, which is sufficient for a moderately active person weighing 60 kilograms.
In daily diet, a certain amount of protein should be consumed at each meal, rather than "eating a lot one meal and very little the next." Because the human body does not have a storage warehouse for protein, consuming a large amount at once will inevitably lead to waste and increase the burden on the kidneys. In addition, consuming protein must be based on adequate calorie intake. If calorie supply is insufficient, the body will use the protein from food for energy. For example, drinking milk on an empty stomach is not harmful to the body, but the protein is "underutilized."