To get the most out of your food you should prefer raw food rather than cooked food.
A good source of protein is tuna, a 6 oz can = 40 grams of protein. Soy beans are also a good source of protein and easy to consume. Other than that beef and chicken are a good source of proteins. Eggs are good to and they include all the essential amino acids ( building blocks for proteins ) you need and all the vitamins except vitamin C ( that means you get A, B, D, E ). Eggs is a high source of lipids so you should not consume more than needed and that's 1 to 2 eggs per day and less if you are overweight or have cholesterol and/or cardiac problems.
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