2 eggs (should i use more?)
Milk
Sugar
Cut out the sugar! Read what it says on a pack of sugar: Energy per 100 gram - 400kcal, of which is protein 0g, carbs 100g, fat 0g. Cut it out! You should use more eggs, yes. The eggs I use are about 50g each. 100g of those are 150kcal, 13g of protein and 10g of fat. So, 4 eggs make 300kcal and 26g of protein (and 20g fat). One deciliter of milk is 3.3% protein, and one glass usually contains 2-2.5dl, so if you drink one glass of milk and eat four eggs you should get about 32-35g protein. Of course, you'll need that every 3-4 hours and not just once a day. You should eat 4-7 meals a day. So if you're awake 16 hours a day and you want 30g of protein every 4 hours that makes the equivalent of 4dl of milk and 16 eggs. Needless to say egg white and milk aren't the only protein sources, so naturally you won't have to eat 16 eggs a day. Get yourself some protein powder, it shouldn't be more than $30 for a decent one.