Lyn, you eat meat, right? What about soy, or do you avoid it? Is your protein shake mix dairy based?
For me, for protein, I usually have a veggie burger (20 g), soy yogurt (10 or so g), shake (30 or so g) and none of it is dairy based. You can totally do this w/o dairy. Peanut butter is another easy one. I also get this bread from Costco, Kirkland Signature All Natural Multigrain 100% Whole Grain Bread, which has 6 g of protein per slice. So, a typical sammie would be 2 slices of bread, some veggie protein slices (or you could use meat cold cuts) and then I'm good to go. Or else I toast up the bread and sprinkle with margarine and nutritional yeast. I could eat 4 slices that way!