I am for 15-20 grams of protein at each meal, and I try to get no less than 80 grams a day. I eat a lot of lean meats (extra lean ground beef, extra lean ground turkey, turkey sausages, tuna, chicken breast, deli ham or turkey), lowfat/2% dairy (yogurt, Greek yogurt, cottage cheese, cheese), peanut butter and egg whites. I also eat whole eggs, just not as much as I eat egg whites. Beans/legumes, nuts and nut butters are also good sources of protein. There are also some veggies that have more protein than others, so it might help to look up a list of those and make sure to add them to your diet.
edited to add: I quickly peeked at your food diary. I'd ditch either the banana or avocado at breakfast and get some eggs or sausage or something in there. If you switch the extra lean ground beef (96/4) you can get 4oz. for 130 calories and 24 grams of protein. So less calories than what's in your tracker and over twice the protein for more food. Your cereal seems to have a decent amount of protein, but that seems like a lot of calories for only 14 grams of protein. Try some oatmeal, then, once it's cooked add in 3T liquid egg whites, mix really well, and it gives you a nice custard texture and added protein.
Edited by: JENMC14 at: 4/1/2013 (07:34)
I am 5'4".
Starting Weight (4.6.11) 164.6
First Goal 130 - Reached September 2011
Currently maintaining under 120 and working on changing my mental image of myself!
| current weight: 136.0