Fitday automatically subtracts fiber carbs from total carbs and I didn't. I think you should get the same numbers on fats (grams x 9) and protein (grams x 4).
Lean protein sources (without much fat) - how about egg whites (or Eggbeaters), LF cottage cheese, chicken and turkey breast, most fish and seafood (even the fatty fishes, like salmon, have good fats, so you could include them), and FF yogurt (I love Greek FF yogurt)?
PP is good too and I have the same problem that you do with soy. I buy packets of LC UltraMet (Champion Nutrition) and they're 36g of protein (230 calories, 6g carbs, 6g fat) so are an ideal meal replacement.
I think your gym experiences may have something to do with not enough protein because protein builds and repairs muscles and other body tissues. If you're tearing down muscle and not fueling repair, I think you'd run out of energy.
I lift five days a week and do cardio 6- 7 days, and feel great. But I also eat 120 - 150 grams of protein/day, so that may have something to do with it!
Try resting every third day and see if that helps. But try increasing your protein too.
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