@Squiffy01 It's mad how many protein foods you need, to get enough. Something else I didn't really realise, is that foods I thought were "protein", such as cheese, only have a tiny amount of what you need. You'd need 300g(!) of cheddar to get your minimum 60g.
If you don't want to track what you are eating, perhaps make sure you are eating two large portions of meat or fish every day, and that will probably be enough. I had a large fillet of salmon for lunch today, then another at tea time (as two in the pack), and that was almost 50g. Alternatively, invest in some protein shakes. They're not especially delicious, but get the job done and then you don't have to think about it for the rest of the day.
Re multivitamins, I have heard the same as you, that most of the goodness just gets peed out. BUT, I wonder if it's still worth it - even if you only absorb say 10%, presumably it will still be beneficial? I don't know for certain, but as they work out around 6p a day, I figured there's no harm in having them.