You can replace rice and roti with quinoa or amaranth. Both have high protein content
Lentils with their skin also r loaded with protein, if u cud include a dal in ur daily menu,that can serve the purpose.
Can have mixed daal. Egg protein is considered best Quality protein. Rice and daal cooked together also improves quality of protein. Have skim milk and milk products regularly. Sprouts contains protein and digest well.
Whey protein. Chicken breast. Cheese. Eggs. Lean beef. Tuna. Greek Yogurt ( check sugar content ).
Use egg whites in ur diet and sum pulses are protein rich must include grains like Soya too, soya chunks soya milk any wich is possible