hello Chantell

hope you feel a bit more encouraged now you are posting! glad you arrived here

have you got a copy of Potatoes not Prozac? you'll find quite a lot of info in there as you read through

here is a favourite newsletter of mine that you might like
http://www.radiantrecovery.com/weeklynewsletter/Newsletter125.html

you can also look at come labels on packaging to give a guide. for instance, I used to have cottage cheese at breakfast and the amount was on the tub

have you looked at what you like for breakfast? can you work out what protein would be in your breakfast foods?