Protein is an essential part of any diet. The recommended daily allowance of protein for men is 56 grams a day. Women are recommended to get 46 grams. However, these numbers can vary depending on exercise such muscle building habits and other considerations.

Getting the right amount of protein isn't hard; however, what most people don't know is that you need to get your protein from more than one source to ensure you are meeting all your nutritional needs. Here are the ten best high protein foods to have in your diet, sorted by plant and animal-based sources.

12 Plant-Based Proteins:

1. Almonds – There is a wide variety of nuts that are high in protein as well as omega-3 fatty acids and fiber. Almonds are one of the best nuts to reach for because as well as being high in protein; they are low in calories and very versatile. A one-quarter cup of almonds will provide you with six grams of protein.

2. Edamame – Like nuts, most legumes are high in protein and fiber. Unlike many legumes, edamame balances its high protein with carbohydrates and unsaturated fats making it a healthier choice than more other legumes. Four ounces of edamame contains twelve grams of protein.

3. Quinoa – Quinoa is gaining popularity as a replacement for grains in people’s diets. This is good for many reasons. As well as being high in protein, quinoa is also high in iron and dietary fiber making it a good choice for optimal bowel health. One cup of quinoa contains eight grams of protein.

4. Soya Milk – Many who are lactose intolerant use soya milk as a replacement for milk in their diets. Soya milk is high in protein, containing eight grams for each one cup.

5. Peanut Butter
6. Tofu
7. What Germ
8. Green Peas
9. Soba Noodles
10. Beans
11. Lentils
12. Steel cut oats

11 Animal-Based Proteins:

1. Canned Tuna And Salmon – Both tuna and salmon are extremely healthy and high in protein. Both options are full of omega-3 fatty acids, which are known to reduce the risk of heart disease, cancer, and arthritis. Four ounces of either fish will get you twenty-seven grams of protein.

2. Cottage Cheese – All cheese has a good amount of protein in it. Cottage cheese is very versatile and easy to incorporate into meals you are already eating to boost your protein. One-half cup of cottage cheese contains approximately thirteen grams of protein.

3. Eggs – Not only are eggs high in protein, but they are also loaded with amino acids and very versatile. You can cook eggs in a variety of ways to adapt them for any meal or snack throughout your day. One egg will give you approximately six grams of protein.

4. Beef – Red meats are high in protein. The leaner the cut of meat you are using is, the better it is going to be for your overall health. Four ounces of lean beef contains twenty-two grams of protein.

5. Greek Yogurt – While all yogurt can provide you with a good source of protein, Greek yogurt is higher in protein than regular yogurt. One three-quarter cup serving contains around eight grams of protein.

6. Turkey – Both turkey and chicken are good sources of protein. However, since turkey is lower in fat than chicken, it is the healthier option. Four ounces of roasted turkey breast contains twenty-one grams of protein.

7. Ultra filtered milk has twice the protein and 1/2 the sugar of regular milk
8. Swiss Cheese
9. Whey Protein Powder
10. Pork Chops
11. Chicken

Protein is an essential part of any diet. There are many consequences to both not eating enough protein and eating too much protein, including muscle atrophy and bodily dysfunction from not getting enough, and bowel disorders from getting too much.

To ensure you are getting enough protein without getting too much, it's recommended that you mix up the sources you are getting your protein from. This means combining both plant-based and animal-based proteins.