Best diet when I cannot have dairy or soya?

[tomanyanimals]

I need something that I can either adjust or manage to keep these things out maybe get a lot of protein in but I really do not know where to start I need to just try and get my energy up as I am struggling to get myself to do anything, I also have a four year old who will be eating with me if possible and a five month old ds so nothing that will take hours to prepare.
Can anyone help me please I'm just stuck in a bit of a rut.

I'm DF/SF too, as my DS has intolerances. DD has problems with too much gluten, and the only times in my life when I have successfully lost weight were when I low-carbed.

So I'm doing low carb, but with fruit. DD is having mostly what I am but with bread/pasta etc, or if it's something she dislikes she has sandwiches/chips etc.

It's harder to low carb without dairy and remembering not to add soy sauce is a challenge! But it is doable.