You take the standard deduction instead of deducting your actual personal expenses. The amount you are allowed to deduct depends on your filing status and is adjusted for inflation each year. Check the IRS website for the current year standard deduction amounts.
Protein in Milk. According to the U.S. Department of Agriculture's National Nutrient Database, 1 cup of nonfat milk contains 8.26 g of protein. The National Dairy Council states that this gives you 16 percent of your Daily Value, or DV, for protein.
One egg, 1 tablespoon of peanut butter and 1 ounce of cheese each contain 6 to 7 grams of protein. One cup of low-fat milk or yogurt contains 8 grams of protein. Stay well-hydrated with water and other unsweetened beverages such as tea, coffee, 100-percent fruit juice and milk, which also contains protein.