Sources from animals are still the most comprehensive ones: eggs are the most absorbable source of protein per gram on Earth, and we've been underselling them for decades. The humble chicken breast is the Swiss Army knife of proteins – efficient, dense, easy to work with. Sardine and salmon canned in water will deliver way more than you paid for, including valuable omega-3 fatty acids, with a portion of 20-25 grams of protein thrown in. Greek yogurt, cottage cheese, and high-quality beef are also great sources; beef liver deserves special praise as an incredibly nutritious food few ever try.
In the plant category, lentils and chickpeas should be your go-to choice – not "for a plant, quite good," but good period. Edamame, tempeh, and black beans should definitely make the cut, especially if you're working your sources together properly. Hemp and pumpkin seeds get a little bit overlooked when everyone gets carried away by protein powders.
As far as that goes – real food first and foremost. The right protein powder (isolated whey or pea-rice blend) can be used as an aid, not as the base of your diet. Construct your diet based on real food and use supplements only when you really have no choice.
The thing that few people realize is that variation in these food sources is just as important as the actual consumption. Diverse amino acid structures combine, and variation throughout the week is what will support muscle building, hunger management, and good metabolism.
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