High-Protein Foods for Lean Muscle Gain & Improved Physique

Question
I have been able to reduce abt 3-4 kgs by floor exercisesI am happy abt it,but peoplehave started to say that I am looking lean(esp.my neck) and at times even weak.I too think my frame seems to have reduced and the muscle tone is also a bit low.
I want to increase my protein in take so as to match my exercise regime.Pl.suggest the right food, high protein food.
thanks.

Answer
Hello Aseem!

   Thank you for your nutrition question.  Here is a list of healthy protein foods:
High protein food Protein
Carbs

EGGS  ( 1 medium size )  6 grams

MILK  ( 1 pint or 568ml) 19 grams

MILK  ( 1 glass ) 6.3 grams

FISH    (cod fillets 100g or 3.5 ounces)  

CHEESE  cheddar 100g (3.5 ounces) 25 grams

ROAST BEEF ( 100g or 3.5 ounces ) 28 grams

ROAST CHICKEN 100g ( 3.5 ounces) 25 grams

*Beans are also very high in protein

-George