Foods That Contain Protein Can Anyone Tell Me What Foods Contain Protein And How Much I Should Consume On A Diet?

Can anyone tell me what foods contain protein and how much I should consume on a diet? - foods that contain protein

I have a diet for three weeks. And they were reduced to 1200 calories and 30g fat per day. I was not really that much of the protein, but I said I need to keep the protein intake to lose weight. Good ideas?