A High Protein Diet Plan To Get In Shape - Ultimate Guide 

#3 Milk

1 glass of milk contains around 8 grams of protein

Benefits: Milk plays a crucial role in maintaining bone health as it contains good amounts of calcium and phosphorous. Cardiovascular health is also improved with the consumption of milk as it helps maintain blood pressure. In addition, few studies have even pointed out that consumption of milk goes a long way in preventing cancer.

Nutrients: One glass (250 ml) of milk contains around 104 calories of energy, 2.4 grams of fat, 8 grams of protein and 12 grams of carbohydrates. It is one of the few foods that contain all the essential minerals required by the body. Milk is rich in calcium, phosphorous and vitamin B-12.

Quantity to be taken: Two glasses of milk per day.