No meat - Low carb, low fat, HIGH protein

Nymphoria

I need to eat much more protein than I’m currently eating, and I need to get it on a budget and without eating meat. I’ve recently added to my regular diet:
Cottage cheese
Spinach
Quark (curd cheese)

What do you guys eat that is low in carbs and fat but high in protein?

Lietchi

You'll find some inspiration here:

https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also#latest

My favorites are skyr yoghurt and chick peas.

dragon_girl26

Greek yogurt! Tofu is another good one. Some protein bars have that, and also protein cookie/ nut butters.

AnnPT77

Read the link Lietchi gave you.

Another plant-based option is seitan, but if you're avoiding gluten, don't bother. Can you eat eggs?

If you're looking for vegetarian options that are low in carbs and fat, but high protein, that's a hard-ish thing, beyond lowfat/nonfat dairy. Those 3 are the only macros, right, so if you rule out fat and carbs, you're looking for near-pure protein. Many plant sources of protein, such as legumes, come with at least some carbs.

Depending on your actual carb goals, subbing higher protein/lower carb options may help bump total protein upward (example: quinoa instead of rice, chickpea pasta instead of wheat pasta, etc.). If you're trying to be purely low(-ish) carb overall, that's tougher, realistically.

On the vegetable side, there are other things besides spinach that are a bit higher in protein (broccoli comes to mind), but those *tend* to be lower quality proteins (in terms of essential amino acid (EAA) profile).

I'm hitting 100g+ protein daily as an ovo-lacto vegetarian (5'5", 125-ish pounds, F) on maintenance calories (it was 80s-90s while at a deficit, typically), and I rarely eat eggs. (I never eat protein powder or bars, but only because I don't find them tasty/satisfying. They're also an option. Some vegetarian faux meats are OK on the protein/calorie ratio, but they do tend to be more expensive sources.)

How much protein are you targeting? Sometimes people aim higher than they need to. This is a research-based, generally considered unbiased source:

https://examine.com/nutrition/protein-intake-calculator/
https://examine.com/guides/protein-intake/

rosebarnalice

Beans and lentils are cheap and high protein, and I also buy dry TVP/TSP (textured vegetable protein/textured soy protein) and add it to stir fried and sauteed veggies for a "meat crumbles" texture and a good protein boost

wilson10102018

Eat fish.

DavWillTry

I just wanted the carbs/fats/protein ratio to look better. So made eggs, cottage cheese and greek yogurt a bigger part of my diet.

Then I found out how high in sodium regular cottage cheese is (Knudsen = 410mg per serving). Not that I'm on a sodium restricted diet, but I'm going to try "no salt added" cottage cheese (some as low as 55mg per serving).