A plain medium baked potato has about 160 calories and about 4 g protein; toppings often add more calories than the potato itself.

Asparagus is a low-calorie veggie with a small but steady protein bump that adds up fast once you measure it by cups and spears.

A medium apple has about 95 calories and about 0.5 grams of protein, with small swings based on size, variety, and whether you eat the peel.

A 100 g portion has about 160 calories and 2 g protein; a medium fruit lands near 240 calories and 3 g protein.

A plain 8-oz cup has 0–5 calories and under 1 g protein; most of the difference comes from what you stir in.

Cooked beans tend to land in the 200–270 calorie range per cup, with protein often around 13–18 grams, depending on the bean and how it’s prepared.

A 3-ounce cooked serving of lean beef lands near 150–220 calories and 22–26 grams of protein, with the cut and fat level doing most of the shifting.

A besan chilla made with ½ cup besan and a little oil is often 230–300 calories with about 10–14 g protein, before fillings.

A 1/2-cup serving of cooked black beans lands near 114 calories and 7–8 grams of protein, plus a solid hit of fiber.

Protein goals get simpler when you pick foods that give more grams per calorie, then build meals around them.