The number one protein rich diet food is undoubtedly beans. While a good filet can put a diet nearly 1000 calories in the hole, a comparable amount of beans provides the same amount of satisfaction but at only a fraction of the price - financially and physically. Additionally, legumes are high in fiber, which aid the body in digesting all of those calories. Further, beans have valuable antioxidants that are not present in meat. A lessor known legume, the peanut, also provides a substantial amount of protein and provides a different taste than the other legumes.

The most efficient but least nutritious option for increasing the body's protein intake during dieting comes in the form of low calorie drink mixes. These powders can pack as much as a day's worth of protein into a single glass of orange juice. For picky eaters or vegetarians, this may be the best or even only option. Another surprising diet source of protein comes from reduced fat dairy products, most notably milk and cheeses. But if you simply have to have the meat, go for lean proteins like poultry or fish, with fish being the ideal in terms of overall health value. Some types of fish even provide valuable omega-3 acids that ensure healthy function of the body's vital organs.