Vegan/Vegetarian Proteins

Leesseebee

Hey there friends!
So I eat fish and eggs occasionally, but I, by and large, follow a diet that consists of vegan and veg foods, like lentils, nuts, etc.
I am trying not to eat much tofu as it is not the best thing for you in light of recent studies and the reality of family heritage and it being a phyto-estrogen (and a constipator).
Ok...rambling aside, I see that a lot of what I eat is carb heavy and by the end of the day I am consistently low in protein. I mean, I eat things I know have a lot of carbs, like certain fruits and well bread.. Also, I am not into a low carb diet, but I would like to amp up protein (not with powders and NO dairy) and healthy fats too (especially in light of the heavy workouts a typically do), so please make suggestions!
Gracias and happy dieting/life changing!