Building blocks for your muscles

Yes. With inadequacy, you will not be able to recover at optimal rates to continue training and growing muscles.

0.7-1 gram per pound of bodyweight in a calorie surplus(when your eating more to gain weight). 1-1.3g per pound of bodyweight in a calorie deficit(when your eating less to lose weight)

Why? This is because your body would need more protein to compensate for lesser energy to build up muscles, vice versa.

Meat

Chicken: 27g of protein per 100g

Pork: 27g of protein per 100g

Beef: 26g of protein per 100g

Mutton: 25g of protein per 100g

Fish: 22g of protein per 100g

Dairy products

Cheese: 24g of protein per 100g

Milk: 3.4g of protein per 100g

Poultry

Eggs: 6g of protein per egg

Egg white: 11g of protein per 100g

Beans

Adzuki(red): 20g of protein per 100g dried

Green(edamame): 11g of protein per 100g dry

Green(Mung): 24g of protein per 100g dry