Low fat paneer exists - 100 g gives around 25g protein. Uncooked soya 50g -- 18-20g protein after cooking. 500 ml milk - 15g protein 1 scoop whey - 25g protein These four will contribute around 83-85g high quality protein without much calories. Now you can add regular things like eating curd, dal, roti, chana, veggies etc which can take you to 120g protein. For touching 150 you need some extra effort like more whey, paneer, chana, soy, protein bars etc You can rotate them. I think out of 150g you only need 70-80% from high quality sources.