The easiest way to get high quality protein is from real food rather than powders. Milk, Greek yogurt, cottage cheese, fish, chicken, other lean meats, and eggs all contain great protein. Each ounce of meat and fish provides about 7 g protein, each 8 oz cup of milk 8 grams, Greek yogurt provides 12-16 grams per 5.3 oz container, cottage cheese 12 g per 1/2 cup, and one large egg provides 6-7 g protein. It's not hard to put those all together in a day to reach your protein goal.