Beans offer a nonmeat source of high-quality protein. If you're looking for the perfect diet food, beans are the answer! A cup of cooked kidney beans provides 16 g of protein and only 1 g of fat. In contrast, 2 ounces of broiled ground beef provides 14 g of protein but 10 g of fat, and 2 ounces of cheddar cheese contains 14 g of protein and 18 g of fat. You can add cooked beans to soups, salads, and stews.