hello m8 general rule of thumb is 1.5 grams of protien per pound of body weight .either way.
this is a exerlent post by leeB
http://www.musclechat.co.uk/diet-nut...ting-diet.html
all the figures you need here although its aim at cutting it wont take much tweeking for a lean mass diet
if you want to increase your protien from this just add a whey shake as a extra meal .