For example, if you eat pancakes, add an extra egg. Make French Toast for breakfast instead of having a piece of plain toast. If so, make chicken salad for lunches, chicken soup, and vary the way that you prepare it for dinner so that your don't get overly bored with it. If you take lactose reducing tablets, try topping off some of your meals with low-fat cheese, e.g. sprinkle shredded cheese on top of pasta dishes, soups, casseroles, baked potatoes. If you do any baking, add some soy flour to your products.
Soy flour is high in protein.
Add tofu to different dishes. Tofu is made from soy beans and is high in protein. Mash up tofu to add to tomato sauce for pasta, substitute it for some of the ricotta cheese in pasta dishes. Make yourself some high protein drinks by mixing vanilla flavored soy milk with a banana and other favorite fruits. Add an ice cube or two and whirl in the blender until thick and frothy.