Are there any vegan/plant based groups on here?

You might try this group, which is only lightly active (but is the most active related one I know about). It's not strictly vegan, but welcomes vegans, vegetarians, and plant-centric omnivores.

https://community.myfitnesspal.com/en/group/145477-herbivores-of-mfp

As far as macro and calorie goals go: There's no need to be exactly exact every single day. Pretty close on average over a small number of days: That's just fine. Nutrition isn't a magic spell in which every syllable must be precise and correct or demons are unleashed.

Yes, healthy fats count toward your fat goal. And protein is more challenging in a fully plant-based eating style, so that does take a little attention when we reduce calories. It's far from impossible. (Truth in advertising: I'm not vegan; but I'm vegetarian, and have been for nearly 50 years, so I'm familiar with issues around plant-based eating.)

Calorie goal is what directly determines body fat gain/loss. Nutrition can have an indirect effect via appetite or energy level, but the direct mechanism is still calories. Macros can vary, and weight loss will still be able to happen at the right calorie level.

Protein and fats are "essential nutrients" in the sense that our bodies can't make some of their
subcomponents our bodies need out of any other food intake. (Those would be essential fatty acids, EFAs; and essential amino acids, EAAs.) We need to eat a certain minimum of both protein and fats to best thrive.

Carbs are not an "essential nutrient" in that sense, so are technically more flexible. People may do well on anything from nearly no carbs, to the maximum that would fit in their calorie goal while still getting minimally adequate protein and fats. Some people find that carbs spike their appetite; those people probably should eat fewer carbs. Other people find that too few carbs tank their energy level; those people probably should eat more carbs.

If you're doing fine eating low-ish carbs, it's not a thing to worry about (. . . though it is somewhat unusual on a plant-based diet, IME).

There's a thread here you might find helpful. (I did.) It links to a spreadsheet with many, many foods in order by most protein for fewest calories:

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

As you might expect, many foods near the top of the list are meaty/fishy, but you'll find plant protein sources as you scroll down.

In case you haven't previously run across it, you might also find this web site useful, as a science-based source of vegan nutrition information (content by registered dietitians who are vegans):

https://veganhealth.org/

I'm somewhat curious what foods you're eating that drive fats up in order to get enough protein, when you don't use much oil in frying? If you're relying on nuts, nut butters and seeds for quite a bit of your protein, that could be a cause. Legumes (beans, peas) will tend to be more calorie efficient than those, as will some grains or pseudo-grains (e.g., quinoa). As a general category, soy foods and seitan are likely to be the most calorie efficient (and EAA-complete) plant-based sources. When I say "soy foods", I'm talking traditional soy foods like tofu, tempeh, miso, natto, etc.

Fake meats generally aren't that great, IMO, though there are exceptions. Too many of them are ultra-processed, high in fats, high in sodium, etc.

It's also fine to use a protein supplement, like protein powder or bars, especially if that's mainly an aid to tide you over (getting enough protein) while you work out how to get more of it from less processed foods.

When I first started losing weight, one thing I did was review my diary regularly, and identify foods that were using up relatively many calories, but that weren't important enough to me for nutrition, satiation, or tastiness to be worth all those calories. Those were things I'd reduce (portions or frequency) to make calorie room for foods that better helped me meet my goals.

In addition, while I did try to get "one big protein" in each meal, I also tried to find sides, snacks, etc. that I enjoyed eating and that had at least a bit of protein. I substituted those for foods that weren't helping me out as much with my protein goals.

Working away at those ideas, gradually revising my routine eating patterns, eventually I was able to dial in an eating routine that met my nutrition goals, kept me generally full and happy, and was tasty to me. It's OK to take a bit of time to work out the nutritional details: As long as you're not starting out with a diagnosed deficiency or serious diet-related health condition, nothing terrible will happen over the short period (few weeks?) it takes to hammer this out.

Best wishes!