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I have been eating similarly to the parent poster recently (trying to avoid meat and dairy as much as possible). The three major sources of protein I use now are black beans, kidney beans, peanut butter, and tofu. I also sometimes eat tempeh which can be good in the right contexts.

It takes some effort, but it's fairly straightforward if you can find ways to substitute it into your daily meals. I like taking an existing meal and just replacing the animal products from it. One example I like is a chicken curry wrap. It's just chicken mixed with mayo, curry powder, celery and onions, all stuffed into a wrap. I've substituted a lightly fried tofu in place of the chicken and a vegan mayo instead.