any protein rich foods you eat that are cheap and can fit snugly in any meal?

i'm not gary, but greek yogurt is awesome. great to cook with too (instead of sour cream or cheese)

yeah i think i was going to pick that up

i already know gary is going to say almonds, but they are too expensive for my taste and not palatable for me.

Turkey, fish, tofu, soybeans, eggs, yogurt, seeds/nuts.

greek yogurt, you can literally add anything to it
tuna, cheap as hell but contains mercury
ground chicken, goes with anything, takes 10 minutes to make
liquid egg whites
whey, would go perfect in the shakes that you make, 20+g of protein in a 30g scoop and cheap

yeah, having some cod right now, apparently 90% of the calories are from protein, i should invest in more fish

fish is good
also for omega 3s

are you looking to hit a certain protein macro or just increase overall?

just increase in general

i assume you already have whey protein powder as gary already suggested, but if you dont just drink 2 protein shakes (one in morning, one after workout) and that will give you a really good boost. i use the protein linked below. its cheap and tastes pretty good. (you can go cheaper but a lot of the cheaper ones taste like shit. this brand i can drink with just water and its good)

http://www.bodybuilding.com/store/opt/whey...ter=43888905066

yeah, i was tracking my diet a few days and i eat the same things every day, and im always lacking on carbs. im not trying to get big or anything, but i want to play around a bit with my 4k calorie/day diet and see if i can actually gain weight if i balance the macros. i think i might just go the protein powder way because it's really easy, then i can continue to be a slob with carbs.

since you are especially lean already, 1g / lb of body weight is probably just the right amount

do you buy it from there?

I used to use dpsnutrition for just about everything.

i use amazon
http://www.amazon.com/gp/product/B000GIQSV...1?ie=UTF8&psc=1

that site is legit, but ive bought it from vitamin shop cuz it was the same price pretty much. amazon works, whatever has a good price