i have a little general rule for protein. take the number of calories in a food and divide by the number of grams of protein in it. this gets you how many calories you need to eat to get a gram of protein. in order to get enough in, you need to be eating at least one thing below 30 per meal. and if you find things that have a 100+ cals to protein ratio, you need to eat less of those foods or at least eat them more infrequently.
now as far as your tracker goes:
-the next time you head to the grocery store, look into buying a different brand of yogurt. i doubt you'll find one for fewer calories, but you may be able to find something with more protein.
-i'm not sure what is in coach nicole's lentil loaf, but 1/4 cup of plain lentils is about 70 cals and 9 g protein. so for less than half the calories you can get 2 more grams of protein. toss in some spices for flavor and you can free up almost 200 cals for something else
-check around for a new bagel as well. i buy the target store brand and for a half bagel it's 105 cals and 5 g protein.
-add some nut butter or an egg to your oatmeal.
-shop around on your bread as well. ezekial runs 85 cals a slice with 5 g protein.
-use lentils in place of the ground beef and you'll only lose 2g protein but you'll free up 100 cals and you won't have to eat meat
-instead of having straight spaghetti squash, add an ounce of dried pasta [cooked obviously before you eat it it]. it'll be around 100 cals and around 4 g protein.
-make some granola and add at least a Tablespoon to your yogurt, you can go heavier on the oats if you prefer to keep it a little lighter, but that will add some more substance to your breakfast
-don't eat fruit or veggies without some sort of protein. hummus, nut butter, cheese, roasted chickpeas, whole grain crackers or bread
-for not eating meat you don't eat a lot of vegetables. which is an issue because most veggies have a little bit of protein in them, which adds up when you have a few servings. but you don't get that if you aren't eating any servings. a cup of raw kale has 33 cals and 2 g protein. a cup of chopped zucchini has 20 cals and 2 g protein. 100 g of raw potato has 77 cals and 2 g protein. eat them and you get the protein too
-i'm not sure what praevantia is, but it seems to be a lot of calories for not really any food. limit yourself to a half serving or around 70 cals and use the cals you save for vegetables.
-also, make sure you are getting at least 1200 cals. you pretty much need to work with a dietitian to get everything you need on less.
-google first. ask questions later.