You need to eat protein after working out and in the morning.
I eat 8 to 10 egg whites for breakfast or oatmeal. Bacon is high in protein, but the fat content is bad. Both are fantastic sources of protein. Two baked potatoes for lunch with some peanuts, walnuts and almonds (blanched, not salted). Seeds like sunflower seeds and pumpkin seeds are great too. Steak and chicken for lunch of dinner is excellent after a heavy workout. Fish is also excellent. Cheese is a great snack food, if you watch the salt and fat content. Milk is great to, but again, watch the fat intake and it's at the bottom of the list next to beans and lentils. Everybody thinks beans have a lot of protein, but it's just not true. If you eat a lot, yes, but who wants to eat a lot of beans? You want to mix your protein sources to make sure you get all your needed amino acids (there's 9 of them). Eating just one source of protein is bad and not doing you any good.
Yes, you can have too much protein. It'll mess up your liver, make your bones weak (calcium depletion) and can cause your immune system to go overactive. So avoid protein shakes and pills. Your diet with the above foods should be more than enough protein for your body.
Do some basic internet research about the 9 amino acids and which foods contain them. Then, you can mix up your protein rich foods to make sure you complete the 9 essential amino acids. Like, bacon and eggs, rice and beans, nuts and seeds, peanut butter and cheese, lentils and beans, barley and oats, etc.
