need help with protiens

I need some help "info from my friends" about protien powders , whats good and where to get it. My surgery is in three weeks and I sure would like to here from you all about what you took and where to get it, also where can I find a sheet about how much protien is in what food and at what serving size.I feel like I wasnt given much info at my dietitian meeting , she was real nice and all but preety much told me just to go out and read lables, and info would be great , thanks guys VERY MUCH

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