i have a lot of trouble getting enough carbs and protein in mine as well (of course fat always seems the easiest....lol) i manage an italian restaurant, so i'll suggest what i sometimes eat: 3-5 oz of pasta, tomato/arrabiatta (that's the spicy sauce), 4 oz of chicken, and toss in veggies of your choice: spinach, asparagus, zucchini, squash...
its not too heavy on calories (be careful of what kind of sauce you have, a lot of places use a LOT of sugar, preservatives, etc in theirs, also if you can use whole wheat pasta instead, it's best) and has a good amount of carbs AND protein!
fills you up for sure!
of course not pasta everyday, but on days i'm having a hard time with carbs, i do this meal and it bumps my #'s up a bit. hope this helps!
| current weight: 194.5