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I don't think anyone has mentioned mushrooms, another good source of protein. Here's my typical work day diet:
7:30 oat bran/whole grain toast with natural peanut butter
10:00 a hard boiled egg
1:00 whole grain pasta with black beans, kidney beans, portobella mushrooms, onions, ground meat, tomato sauce
3:30 red seedless grapes, cashews or pistachios
6:30 (post workout) an apple, protein shake
8:30 salmon, chicken, scallops or steak grilled with steamed veggies
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