Hello exeglitch,

I would highly recommend the Alfa AWUS036H card. I have been using it for a couple years now and it's great. It is also one of the cards the Offensive Security WiFu recommends.

Sometimes a laptop listing will show the wireless card installed in the laptop.  If not, you'll need to use your search engine of choice to find the wireless card, chipset, and driver used in a potential laptop you find.  After that, you can use the link below to determine the chipset/driver's capabilities (e.g. monitor, injection):

http://www.aircrack-ng.org/doku.php?id=compatibility_drivers&DokuWiki=77cc9f280179327f574dd55342e13fc2#compatibility

I know you said you'd rather have an internal card with the capabilities, but I'd reconsider xXxKrisxXx and Jamie.R's recommendations on using an Alfa card.  It's rather easy to setup using BackTrack.  I haven't used the card outside of BackTrack though, so I can't speak to that.

You could get a internal wifi card however the ones that work seem to be only G that's the problem I had when I was looking. I dont know if this still the case.