Something I realized when I was deproteining (? LOL) is that there's adequate protein in everything if you're just trying to meet normal-people protein requirements. Bread and pasta have plenty. Even a plain bagel has about 10g, whole grain even more. So, you get at least 10g in the bagel, 7g in a couple tablespoons of peanut butter, a gram or so in the banana, 8g in a glass of milk if you feel like adding that. Nothing to worry about. Many of my own meals probably only have 15g of protein, but then I'll periodically eat a slab of ribs or half a chicken and it all works out. :-) Just like calories, I consider protein intake over time rather than worrying about hitting minimums for each meal. Ditching the high-protein mentality did so much for weight and body comp as well as increasing the enjoyment of food. It's worth it, even if you go back and forth on it and have to convince yourself repeatedly. I did too! It was eye-opening to realize that if I'm eating enough food overall and enough variety, I automatically get enough protein. When I was eating low-calorie, low-carb, and from a few "allowed" foods, I had to be mindful of where the protein was coming. That vigilance isn't necessary when I'm eating enough of everything. I also think of the idea that carbs are protein-sparing, meaning if you eat enough carbs, your body will use those for your daily energy needs. The protein you eat can then go to repair, rebuilding, immune function, all the important stuff. When we eat low-carb, and especially low-carb / low-fat, like many bodybuilding diets, we need a lot more protein because we use it for energy when there are no carbs to be had, which isn't very efficient and tends to feel awful in addition to tasting awful. Once we aren't eating so restrictively anymore, clinging to those old protein requirements often means eating more food than we need and enjoying it less. It's so important to pay attention to how food makes you feel, and what kind of results it produces for you over what "they" say you should eat.