share your trackers or a few typical days. this will get you the most targeted help for where you are now. using "breakfast :1/2 cup oatmeal, 1 cup milk " is more helpful than "breakfast- oatmeal" as well. that way people can offer suggestions [instead of lunchmeat, make a whole chicken and slice up some to use in place of lunchmeat. you'll save on sodium] that you aren't already doing.
i will also say that the best first step is making sure you're really tracking everything that you eat, and doing so as accurately as possible. so you need to be tracking condiments, the oils you cook in, the candy you grab from the dish on your neighbor's desk, all of those little things that is easy to forget to measure and jot down. then you have to make sure you are tracking as accurately as possible. like you, my big issues were not enough protein and sodium through the roof. but, when push came to shove and i had to honestly take a look at what i was tracking in the tracker, i was using what was there instead of what i was actually eating. in other words, using the austin's peanut butter crackers that were in the tracker instead of the target brand i was buying. that austin brand did have the same calories after all. but upon reading the full nutrition info they had about 10 less sodium and one more protein. which still doesn't seem like a big deal until you realize that all those other close enoughs i was using added up over the day. the beans that i was cooking from dried [under 30 sodium] i was tracking as canned in the tracker [300+ sodium]. and things like that added up over the day. so instead of my tracker showing me i was getting about 30 g of protein a day, it was over 50. instead of 4000+ sodium, it was under 3000. so while i had some improving to do, it wasn't nearly as much as i had thought.
and once you're sure you're working with accurate data, the easiest thing to look at is your three biggest sources of sodium in a day. then do one of the following:
1. eat less of the food. if you're eating a cup of it, have 3/4 or 7/8 instead. if you're having a Tablespoon, try two teaspoons. if you're eating 100 grams of something, have 80, 85, 90, 95 instead. less of the food means less sodium.
2. find a different brand. the next time you head to the store to buy that food, say salsa, spend five minutes in the aisle reading labels. some brands of salsa can have 500 sodium per serving. others can have 100 sodium. switching brands can be an easy way to eat something you like and get a little less sodium.
3. find something entirely different to eat. if you were having lunchmeat, have beans cooked from dried instead. if you were having salsa, have a salad instead.
if you keep plugging at this with your three biggest numbers, you'll find your total sodium going down without you having to overhaul everything at once or spending eight hours a week doing it.
as far as protein goes, do the opposite. look for your three biggest sources of protein, and eat slightly larger portions of them. check brands for a little higher protein option.
keep plugging away and you'll get where you need to be.
-google first. ask questions later.