What are good protein sources

People who follow the South Beach, Paleolithic, or Low GI Diet eat plenty of fruits and vegetables, healthy fat, protein, and low GI foods. About 1/3 of the calories come from protein in the form of eggs, cheese, and meat. Dieters consume meat such as lean beef, pork tenderloin, turkey breast, salmon, etc. Each diet has its own list of recommended foods and sources of protein.

If you follow the Caveman Diet, for instance, you can have lean hamburgers, pork chops, flank steak, and chuck steak. Followers of the Atkins Diet can choose from different protein sources such as fish, lamb, venison, mutton, and beef. Dieters can have poultry and meat, including duck, goose, chicken, and ham and bacon.

Acceptable sources of protein include club steak, fillet steak, and tenderloin roast. Dieters can also eat veal, lamb, pork, and lunch meats. If you like shellfish, you can eat scallops, mussels, and lobster. Fish contains essential nutrients such as phosphorus and niacin and is low in sodium. Eggs and dairy products are also good sources of protein. Dieters can have cheese and heavy cream, but they should avoid reduced and fat-free products. Good sources of protein include Swiss, Cheddar, and other medium cheeses. Seeds and nuts also supply protein, minerals, and vitamins. Seeds, for example, are an excellent source of dietary fiber and are low in sodium and cholesterol. Seeds are packed with magnesium, thiamin, and dietary fiber. Seeds and nuts offer a number of benefits such as reduced risk for heart disease and lower LDL. Packed with omega-3 fatty acids, nuts also supply healthy unsaturated fats. They are an important source of arginine, a type of protein, which lowers high blood pressure and aids blood vessel relaxation. Peanuts, for example, are an excellent source of manganese and niacin and contain iron and calcium. Nuts contain antioxidants that help protect the heart and lower the risk for coronary heart disease. According to some studies, peanuts contain substances that lower the risk for stroke. Almonds are an excellent source of dietary fiber and protein and are loaded with vitamin E, antioxidants, and calcium. Pistachios are a good source of manganese, copper, and vitamin B6.

People on the Atkins, South Beach, or Zone Diet are also encouraged to eat foods with monounsaturated fats and fruits and vegetables. Fruits and vegetables that are low in sugar and carbohydrates and should be eaten by dieters. Dieters can choose from a large variety of low-carb vegetables, including celery, okra, and asparagus. It is recommended to choose vegetables and fruits with a low glycemic index value such as raw carrots, onions, and cauliflower.

Some fruits have high GI, including watermelon and dates, and should be avoided. In general, people who follow the GI Diet can choose from low and medium GI dairies, legumes, vegetables, and grains. Grains with a low glycemic index value include heavy mixed grain, linseed, and whole wheat. 

Reference:

Low Carb foods.org:  Protein

Paleo Lifestyle