upping protein intake

what type of foods should I be having during breakfast-lunch-dinner that have lots of protein?

Dri - welcome to IM

Good protein sources:
chicken
steaks (lean cuts)
lean beef
lean turkey
fish

Other good choices are whey protein shakes, but they should be used to ADD to your protein intake, not BE your main protein source

Why don't you post your current diet in meal-by-meal breakdown with some goals and we can take a look at it and give you some advice?

Dont forget, eggs and cottage cheese.

Each Krispy Kreme donut has 2 grams of protein.

it's all about the eggs

so quick and easy to make

i eat them anytime of the day now