If you don't want to eat protein powder or other supplements, you can get enough protein through food. Here are some common foods rich in protein:

1. Lean meat: lean beef, chicken breast and turkey are all good choices, with high protein and low fat.

2. Fish: Salmon, tuna and saury are rich in high-quality protein and heart-healthy Omega-3 fatty acids.

3. Eggs: Eggs are a very good source of protein. Each egg contains about 6 grams of protein, and lutein is a good source of vitamin D.

4. Beans: Tofu, black beans, red beans and mung beans are all good sources of protein, especially suitable for vegetarians.

5. Nuts and seeds: Almonds, walnuts, sesame seeds and pumpkin seeds are rich in protein and healthy fats.

It should be noted that everyone's demand for protein is different, and the specific intake needs to be adjusted according to personal situation and exercise intensity. At the same time, we should also pay attention to factors such as calorie and fat content of food, choose appropriate ingredients and control intake.