Long answer: You most definitely need more protein. In fact, you should be hitting at least 155 grams of protein a day if you want to add muscle (though some suggest that you could get up to 1.5xBW of protein a day if you really want to be putting on mass but that's debateable). Taking the average of those two suggestions, you'd be getting about 190 grams of protein a day, or 760 of your calories from protein. You also want your carbohydrates to be equally as high so I'd suggest adding legumes to your lunches and dinners because they're high in both (I recommend lentils as their protein/carb ratio is pretty solid). Then I'd snack on things like nuts, fruit, and nut butter sandwiches throughout the day to finish out your macros.
Short answer: Up your protein intake to around 200, hit that every day, and then find foods you like that fill out the rest of your caloric needs and you'll be set.
I totally agree with vegansludge here!
here are two ideas i have for you:Idea 1:
2 PB & J sandwiches (quality ingredients) i.e. 100% stoneground bread; either rye, or whole wheat, all natural peanut butter, and 100% (or near to that) fruit jam. Two sandwiches will yeild about 40-60 grams of protein, 15-25 grams of fat, and about 60-70 grams of carbs, depending on the amounts (i.e. weigh your food to get a good indication of how much of what you are getting). When I started to weigh my food i discovered i wasn't getting enough protein, let alone enough calories, that helped me fix it. Now I am a dedicated follower of the ways of the IIFYM crew.Idea 2:
200g (measured dry) of lentils or beans). Cook these and throw in some hot sauce, or spices etc. This alone will provide you with about 0-1 grams of fat, 60 grams of carbs 60 grams of fibre and 60 grams of protein
. Oh and this will hit around 740 cals.