Low-fat dairy products (1 serving = 1 cup)
Milk or soy milk
Greek yogurt (0–2% fat; click here for recommendations)
Cottage cheese
Paneer
Whey protein powder
Eggs (1 serving = 2 eggs)
Legumes* (1 serving = 1/2 cup / 1 cupped handful cooked)
Lentils
Chickpeas
Kidney beans
Navy beans
Black beans
Pulse pasta (made from lentils and chickpeas)
Plant-based protein powder
Powdered peanut butter (fat removed)
Soy products (1 serving = 1/2 cup / 1 cupped handful / 1 palm size)
Edamame beans
Firm tofu / taukwa
Tofu sheets / baiye tofu (can be used to make "noodles")
Tempeh
Meat alternatives (1 serving = 1 palm size)
Quorn
Omnimeat
Textured vegetable protein (TVP)
Soya chunks
Seitan / vital wheat gluten (in Singapore Chinese mock meats often use this)
High-protein carbohydrates (Count these as carbohydrates with a protein boost)
Sunshine smart-carb bread
*To prepare without bloating:
Soak dry beans / legumes in water + 1 tbsp apple cider vinegar / lemon juice for every cup of dry beans for 12-24 hours. Discard the soaking water and boil with fresh water. Scoop off white foam at the top of the water as the beans cook.