Need more protein

switch to plain greek yougrut. One serving has bout 29 grams of protein.

Lentils are an excellent source. If you like beans, they carry plenty of protein.

I love lean turkey patties grilled or fried. Fry them using PAM’s Olive oil spray it contains zero everything…
http://www.pam4you.com/pages/products/oliveoil/index.jsp

I chop tomatos, onion, bell pepper and cilantro; Spice it with garlic, pepper and light salt. I grill 10 of these bad boys every weekend and freeze for the week, about 18-24 grams each patty depending on how big you make them.

More protein sources: Tuna, Greek Yogurt (gross but I eat it), cottage cheese, I read something on lean pork check it out. I’m on a budget too and these are some inexpensive meals.. Hope it helps and good luck!

I am a weight loss surgery patient. Our diets are primarily protein with good fats and carbs mixed in. Your intake looks good but here is the formula for calculating how much protein you specifically need.

Weight in pounds divided by 2.2 = weight in kg
Example: 130 lbs. ÷ 2.2 = 59 kg
Weight in kg x 0.8
Example: 59 kg x 0.8 = 47 g of protein
To boost your protein try the following:
Try mixing in some cottage cheese or tofu to your egg whites. A 1/2 cup of cottage cheese has 15 grams of protein and gives egg whites a nice creamy texture. 1/2 cup tofu has 20 grams protein. I make a mock egg salad using diced tofu. You can follow any egg salad recipe and just substitute tofu for the egg and add a little extra mustard to give it a yellow appearance. I make mine with a home made tofu mayonnaise. I'll be happy to give you the recipe if you'd like. My family cannot tell the difference with the egg salad and the mayo. Add some flax seeds or pumpkin seeds to your salad. 1/4 cup of each has 8 grams of protein. A six ounce can of tuna has 40 grams of protein. Beef or turkey jerky is rich in protein and low in fat. Hard cheese generally has more protein than softer ones. But all cheese is protein rich and gives you a good calcium boost. If you can splurge a little and are also looking for a boost in your water intake muscle milk makes a protein water. One bottle has 60 calories, 10 grams of protein, and 5 grams of fiber. There are several flavors, grape, grapefruit, raspberry, and orange. Good luck! Hope this helped.

I know you said no on the protien powders, but if you use them a little differently they might help. I use this stuff nutribiotocs makes it is a rice protien powder. It has 12 grams of protien per tablespoon. You could blend it into your yougurt. I add it to my pancake mix to lower the shock of sugar. It really seems to help. The container will last a while if you're not into making shakes several times aday.

I use Vanilla flavored.

you could probably add it to oatmeal too.

Just a thought, outside the box. If you only use one T a day it will last you over a month. I only make pancakes once a week if even so it does last me a while.
You do, do some kick butt workouts so you need the extra protien, make sure you get enough calories from carbs too.

A protein supplement is really economical. A typical can of tuna costs about $1 for 22 grams of protein. You can purchase 2 lb of protein for $20 which will have approx 25 servings of 24 grams each. Protein supps are a bargain IMO. Approx 80 cents per serv.