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nutritious food intake
iwanted to know which food has highest source of protein in both veg and non-veg(natural food stuff for both) atleast upto 3-4 varieties.is it true that protein content is lost to some extent when food is cooked ?
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No.  You lose enzymes and some nutrients by cooking while others are actually increased by cooking, such as carotenoids.  But protein survives cooking.  Actually, one of the highest quality protein foods is spirulina, a fresh water algae, but you can't eat enough of it without exploding your stomach to get as much protein as you need.  How much you need depends on what you do -- a bodybuilder will need more than the rest of us.  We don't need as much protein as many believe.  All animal products have high protein, but also high fat, so you want to consider fat/protein ratio for health purposes.  That makes fish a good source, since the fat in cold water wild fish is beneficial fat, while the fat in beef isn't.  Lean meats such as venison or buffalo are much healthier than getting your protein from artificially fattened cows or chickens, so try to stick to naturally raised animals.  In the vegetable world, beans have the most protein, and soy beans have the most complete protein of any bean.  You can complete the protein of beans by combining it with a whole grain.  
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well umentioned fat in beef  so should i consider organic non-veg stuff like buffalo or venison.are frozen red meat stuffs safe to be consumed how to know it isnt spoilt.especially buffalo products and meat products??
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Freezing stops the spoilage problem, and might even kill off bacteria, though more likely it hibernates.  I don't thing there's any way to guarantee food safety with so many humans on the planet -- too much food to completely police.  But hey, you gotta eat.  If you want beef, look for naturally raised grass fed, same with lamb -- less fat than the corn fed, which cows don't digest well and the sugars make them fat.
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