High protein diets have become popular for losing weight quickly. Proteins help build more muscle, then the muscle burns fat to create energy. Athletes rely on a high protein diet to maintain muscle mass and create long term energy necessary for endurance during exercise. Protein is found in many different kinds of foods, including meat, eggs, dairy, nuts, and beans.Lean MeatsThe richest source of protein can be found in meat. Beef, chicken, and fish are excellent sources of protein. It is best to avoid fatty meats because they can lead to health problems like cardiovascular disease. Red meat contains the most protein, with an average of 7g per ounce of meat. A chicken breast averages 3.5g of protein per ounce, while most fish provide about 6g of protein per ounce. Fish is the healthiest all around choice for a high protein diet because it is packed with antioxidants, fatty acids, and other nutrients that have been shown to support overall health.Eggs and DairyEggs, especially egg whites, are also good sources of protein. Eggs also contain Omega-3 acids, which are known to help boost the immune system. Some dieticians recommend avoiding eggs because they contain high levels of cholesterol, but the cholesterol is mainly in the egg yolk. Eating egg whites without the yolk can be a good way to boost protein intake without the dangers of high cholesterol. Dairy products are high in protein but they are also high in fat. The best choices for high protein dairy foods are cottage cheese and skim milk.Nuts and BeansEvery kind of nut and bean contains some protein. Most vegetarian diets rely on nuts and beans for the majority of their protein. Tofu and soy beans rival the protein levels found in most meats without too much fatty content. Pinto beans, lentils, and black beans typically contain 7 - 10g of protein per 1/2 cup. Nuts and seeds pair protein with high fat, which can cause health problems and make it difficult to lose weight if they are used as a dietary staple. Peanuts, almonds, and cashews offer the highest protein levels among the seed and nut groups.