1. You need carbs, and sugar. Just not a lot of it.
2. Now Foods sells an unflavored unsweetened protein. Be warned, it tastes like death.
3. Find a food tracker like Lose It. You record everything you eat throughout the day. It'll tell you how much protein is in that 6oz steak you're eating.
4. You need to be eating more that 3 meals/day. You should be eating a snack between each meal. Preferably protein and vegetables. I'll typically eat things like greek yogurt, cottage cheese, tangerines, carrots, cucumbers, or peppers.