a good way to get in extra protien without using too many shakes, is take in some BCAA's with each meal. I would throw in 12g of BCAA into some CR lemonade and throw that down with each whole food meal.
do that 4 times a day, and you add a quality 192 cals of protien to your diet.
I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.