Ok so to address your question of what should you eat, to reduce calories and increase protein, taking into consideration no meat and you don't like eggs.
Meal ideas you can combine these with a snack to get 3 meals and 1 snack a day for under 1600 calories and giving you about 50% of your calories from protein.
Protein Smoothie with 1 scoop of plant-based protein powder, unsweetened almond milk, spinach, chia seeds, and a tablespoon of almond butter
(~300 calories, 25g protein)
Tofu Salad with marinated tofu, mixed greens, cucumber, avocado, olives, and a low-carb dressing (olive oil, lemon, mustard)
(~400 calories, 35g protein):
Lentil and Vegetable Stew (reduce the lentils and add extra tofu or tempeh) with zucchini, celery, and tomatoes in vegetable broth
(~450 calories, 40g protein)
Chia Pudding with unsweetened almond milk, chia seeds, and 1 scoop of plant-based protein powder, topped with a few berries
(~300 calories, 30g protein)
Vegan Protein Pancakes (using protein powder, almond flour, and almond milk) topped with a small amount of almond butter
(~350 calories, 30g protein)
Chickpea Salad (use ½ cup chickpeas, tofu, cucumber, red onion, and avocado)
(~400 calories, 30g protein)
Vegan Chili with kidney beans (use ¼ cup) and black beans, add tofu or tempeh for extra protein
(~450 calories, 40g protein)
Tofu Stir-Fry with broccoli, snap peas, bell peppers, and a low-sugar soy sauce (omit rice to keep carbs low)
(~400 calories, 35g protein)
Tempeh and Spinach Salad with avocado, cucumber, and tahini dressing (no added carbs)
(~450 calories, 40g protein)
Peanut Butter Protein Smoothie with 1 scoop plant-based protein powder, almond milk, spinach, peanut butter, and chia seeds
(~350 calories, 30g protein)
Vegan Tempeh Wrap (using lettuce or a low-carb tortilla) with avocado, cucumber, mixed greens, and a low-carb dressing
(~400 calories, 35g protein)
Cauliflower and Chickpea Curry (use 1/4 cup chickpeas, extra cauliflower, and add tempeh or tofu for protein)
(~450 calories, 40g protein)
Vegan Protein Smoothie with 1 scoop protein powder, unsweetened almond milk, frozen berries, and flax seeds
(~300 calories, 30g protein)
Vegan Buddha Bowl (with ¼ cup chickpeas, tempeh, avocado, kale, and a small amount of quinoa)
(~400 calories, 35g protein)
Stuffed Bell Peppers with quinoa, tempeh, black beans (small amount), and avocado
(~450 calories, 40g protein)
Acai Bowl with protein powder, unsweetened almond milk, and a sprinkle of granola (keep the granola to a small portion for low carbs)
(~320 calories, 30g protein)
Vegan Protein Salad with marinated tofu, spinach, mixed greens, cucumber, olives, and a low-carb dressing
(~400 calories, 35g protein)
Seitan Stir-Fry with bell peppers, zucchini, broccoli, and a low-carb soy sauce
(~450 calories, 40g protein)
Tofu Scramble (no eggs, just tofu with spinach, onions, and spices)
(~350 calories, 30g protein)
Chickpea Salad Sandwich (use lettuce or low-carb bread with mashed chickpeas and tahini)
(~400 calories, 30g protein)
Vegan Shepherd’s Pie (replace potatoes with cauliflower mash, add tempeh and lentils for extra protein)
(~450 calories, 40g protein)
Snack ideas:
Pumpkin Seeds (1 oz)
(~150 calories, 8g protein)
*
Almonds* (1 oz)
(~150 calories, 6g protein)
Cottage Cheese (Vegan) (½ cup) or a high-protein vegan yogurt
(~150 calories, 10g protein)