Completely off topic, but I hate that about being down south... can't find run-o-the-mill unsweetened ice tea anywhere.

 

Hey mang, doesnt sound like you are doing to bad. Swift pointed out some good ideas there. If you like fish, chicken, eat them more then you would eat beef.
Ex: 2-3 sevings of fish and same of chicken with 1-2 of beef. The best thing here is the chicken and fish have more omega 3 vitamins and more benefical protein. Fat remember is needed in a diet especially if you weight train, so after a big day at the weights have a nice lean steak and you wont pack it on at all.

As for what you are drinking, fruit juices, propel and nestea are fine to drink. But remember everything in moderation. Becareful about the amount of sugars in these drinks as well. If you are really out to lean up and lose a bit of weight really swap out your other drinks and hit the water hard. Also try having some water at different times then when you would normally, you might find yourself not being as thirsty.

More colors more nutrients is a great way to base your salads and sandwiches. Bread, keep to a relative minimum, and choose whole weat as opposed to white. Anything with more then one grain mang!

Snacking is by far the hardest part to a healthy diet, but like swift mentioned 6 small meals a day will keep you energetic and not hungry.

Keep with the questions if you have them!

 

JUICE!!! Get a juicer and create fresh juices. Fresh made juice has a good amount of protein, properly hydrates your body, and provides you with the minerals and vitamins that your body can not break down during digestion. Most fruits and vegetables have way less nutritional value because they are massed produced. A juicer breaks down those minerals and proteins so that your body can use them. Forget about any type of store bought juice. FDA requires that all juices be pasteurized to reduce the bacteria and increase shelf life. This destroys many of the nutrients in the juice. Plus they are usually loaded with excess sugar. Stop drinking the protein and move to juicing. Unless you work out regularly as Holeshot said, most of the protein will be flushed from your body or be stored as fat. Create juices using carrots, apples, oranges, spinach, etc. Almost any type of vegetable can be juiced and will taste great with some sweeter fruit. You will feel great if you juice at least once a day. Also, creating fresh juices will give you a lot of natural protein. Its a win-win solution for feeling healthy and tasting great.

Don't forget that breads and carbs are not bad. Just make sure to stay away from simple carbs like white bread and potatoes, and stick to complex carbs like multigrain breads, oats, sweet potatoes, etc. You can even get pasta (Barilla makes the yellow box) that is made from whole grains and contains tons of fiber and protein. Look for anything Kashi. They make great snack bars made from winter wheat, oats, triticale and other high protein high fiber ingredients. They also make frozen dinners for somebody on the go and great breakfast cereals with honey and whole grains.

If you are not juicing, stay away from most liquids. Bottled water is best, just make sure to check the ingredients. Some types like Dasani add preservatives and other random chemicals that aren't very healthy for you. Even tap water is not great for you. Most tap water is chlorinated to kill germs and organisms, but most people forget that we are living too, and even small amounts of chlorine can cause damage. If your looking for a great alternative, get a reverse osmosis filtration system for your house. It will filter all the water in every faucet and is very healthy for you.

Finally, homogenized milk is not very healthy either. Homogenized milk is spun around very quickly in order to decrease the size of the molecules. It keeps the milk from spoiling while on the shelf. Thats why we used to have milkmen who delivered it to your door. Real milk spoils with in 3-4 days, not 3-4 weeks. Remember, fat free or reduced fat milk has been altered chemically and probably not healthy either. Look for either organic or think about switching to soy milk. Either one will be way healthier. Thats about all I can think about right now. Remember that almost anything man made is chemically altered and not supposed to be in your body. Good luck!