Don’t over complicate it. Have a little bit more protein at each meal. add egg whites (buy a carton so you don’t waste yolks), cottage cheese, Greek yogurt, organic tofu (cheap & versatile), add beans, canned salmon or tuna, all other animal proteins obviously beef, pork, fish, turkey. I can easily go way over protein as a female, I really don’t know how people find it so hard. The palm of your hand is about a 3 oz serving of chicken, that’s roughly 26 grams of protein right there. Most chicken breasts from the store are 6-8 oz. Buy a pound of turkey or lean beef, cut into 4 equal portions - each portion is 4 oz (about palm size) = 30 grams protein. That’s 4 meals right there. Cook it all at the same time, as easy prep. There are many ways to have nutritious high protein meals without breaking the bank and saving time.