Do you use the nutrition tracker here? It will give you amounts of what to eat for protein, carbs, and fat, and any other additional nutrients you choose. I don't worry about what food groups things come from. For example, you can get protein from multiple food groups... you can get it from a piece of chicken (meat), or some yogurt (dairy), or even from bread (grains). So, what's more important is that you're getting the right balanced amounts of actual protein, carbs, fat etc, not where it comes from.