What consist of spongy bone

Spongy bone consists of plates (trabeculae) and bars of bone adjacent to small, irregular cavities that contain red bone marrow. The canaliculi connect to the adjacent cavities, instead of a central Haversian canal, to receive their blood supply.

protein makes up the building blocks of organs, muscles, skin, hormones and pretty much everything that matters in your body.

some choices are:

peanut butter

seeds

eggs

yogurt

meats

fish

so pretty much meat, dairy, nuts, and grains.