YDAVIS23
So... the protein thing. I aim for 60-80g a day. On work days I usually eat a zone or balance bar for breakfast (15g). I know it's highly processed, but it lights a fire under my butt. Then my regular eats include low fat string cheese and greek yogurt, as well as edamame for snacks. I cook with a lot of beans and tofu. I highly recommend a batch of Stephanie's Quinoa Casserole (on SP recipes). I make it in smaller containers and keep it in the freezer for lunches. I hear you about nuts - I think they're a good filler sometimes (I tend to buy the 100 cal almond packages) but I easily go over 1 serving if I'm not paying attention. And they really don't have much protein when you get down to it.
So, anyway, hope this helps. Oh, I just read that you don't do well with dairy... are you good with soy? Have you tried some of the soy yogurts?