Soy has more protein than lean meat for every 100 g. You get 36 g of protein from soy. Although it is also packed with vitamins and minerals, its fat content should not be ignored. For those who are aiming for a muscled body, soy may not be a good option.
Milk is another great source of protein. For every cup, you can get 8 g of protein. Babies need milk for their growth, and the muscles are just one of the things they need to develop. It is also rich in calcium for bone development. 2% milk is richer in protein than its watery counterpart.