Vegetable protein is really only soy if you are thinking about getting any real % of your daily intake. I don't recommend soy for men because of the effects it can have on estrogen/testosterone levels. Shark is also a bad thing to eat because of the high mercury content. Tuna, chicken, freshwater seafood, redmeat (lot of fat), pork. Also eggs, cheese, milk.
I make maybe 4 meals a day,
morning (6am for me) is 6 eggs (only 3 yokes), 1/4 lb. pork sausage, bowl o' oatmeal, toast with PB& Honey
next meal is around 11am; 1 chicken breast (around 10-12oz), 1 cup corn, 8 oz. pasta, 2 hot italian sausages, usually all thrown together and 1/4 cup pasta sauce tossed in.
4pm: 1/2 lb. lean beef, 1 chicken breast, 1 cup mixed vegetables, 8-12oz pasta, maybe a sandwich or something extra
9pm: something that gets me another 40-50g protein, toss in some carbs and simple sugars (this is usually PB&J sandwiches with a can of tuna before that)
I think I take in somewhere around 220g protein a day, somewhere around 3000+ calories...and I'm still weak