RE: Protein Foods
Of course it will help. Just remember the three things that make or break any program... 1. training, 2. diet, 3. rest
Its a little like a three legged stool. Neglect one enough and the whole thing collapses.
To answer your question, I am actually not intaking as much protein as I might these days. I go for 5 meals with about 30 grams in each... so about 150 grams.
Good luck with your training.