What are good sources of proteins?

Animal proteins are good source of first class proteins. First class proteins contains all the essential amine acids. Eggs top the list with 98 % bio-available. Then chicken and meat as well as fish are good sources of first class proteins. For vegans milk and milk products are good source of first class proteins. Pasteurized or boiled milk should be kept in freeze for 4 to 6 hours or overnight and fat should be removed before consuming the milk. Any amount can be taken freely after removing fat from milk. It is very good source of first class proteins. Others are cereals should be mixed with pulses. Proportion should be 4 to 2 parts of cereals with one part of pulse.