I have a very monotonous food that I am fed, so, I just calculated how much protein I am getting from it and it turned out to be no more than 20 grams average per day. Boy, I need to add more proteins to my diet, can protein powders be digested by the body well or should I look for natural sources of protein?

I eat a pretty low protein diet, max to max I might get 20 grams (did that math), still I am not facing any major effects I feel