How does one include protein in his or her diet?

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Proteins come from meat or meat substitutes. We need 3-5 servings of meat/meat substitutes a day for a healthy diet. 1 egg, ½ a cup of cottage cheese or ricotta cheese, ¾ - 1 cup of cooked beans or legumes, 1 oz of low-fat cheese, 2-3 oz of meat, fish, or poultry, or 2-3 tbsps of peanut butter are examples of a serving of meat/meat substitutes.