Most Americans eat enough protein (although could probably benefit from more variety). Too much protein can lead to potential health concerns & weight gain (if too many calories). However, too little protein can cause fatigue, muscle weakness, etc.
For a lengthy list of protein rich foods, check out Choose My Plate's What Are Protein Foods?. Some may surprise you! Linked pages also explain protein recommendations & tips. Wondering if high protein diets work? Check out Harvard School of Public Health's Protein: Moving Closer to Center Stage.
Or, for an interesting overview, check out WebMD's Quiz: Myths & Facts About Protein.
Some references categorize protein sources as complete or incomplete. Complete sources, which are often animal based, contain all the essential amino acids. Incomplete sources, which are often plant based, only have some. Current research indicates that, as long as the amino acids are eaten in the same day, recombination can happen. Regularly including plant based proteins (such as nuts, beans, soy, etc.) can help with weight & health maintenance. Check out Reader's Digest Perfect Protein Solutions for Vegetarians for non-meat examples.
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