liftplantseatheavy

hey guys! i would really appreciate some help here! until now, i have been supplementing my meals with protein shakes to get about 25-30g total of protein per meal. i dont enjoy chugging down those shakes multiple times a day and im looking to replace that protein with food. i know there are a lot of bullshit claims on soy and gluten but it's enough to make me not want to consume 70-90g of protein of either of them every day. both gluten and the hormones in soy are supposedly harmless, but i still feel a little uneasy eating exorbitant amounts of these foods regularly. it doesn't help that there's agendas, studies contradicting others and fad-diet gurus polluting the discussions in nutritional sciences. now im thinking i should just eat beans, peas, lentils and my usual vegetables right? however that stuff is loaded with fiber, and im pretty sure i shouldnt go beyond 40g (or 15g/1000kcal or smt). broccoli and carrots for example already have 3g of fiber per 100g and they have negligible amounts of protein concerning nuts and seeds: i feel like they have very low protein for how much fat they have (smt like 10-20 for 50g of fat per 100g) and i prefer choosing my fats by using oils to get medium-chain triglycerides (coconut) saturated fat, lots of monounsaturated fat, a little ala omega 3 (i prefer taking epa/dha algae supplements) and low omega 6 (because it competes with omega 3 for the same sets of enzymes). i have yet to find a food that is fatty but low omega 6 + some protein (macadamia is mostly omega 9 but very low protein). i've been looking into lupine, the nutritional profile kind of seems too good to be true. im suspicious because few people are eating/selling it. apparently has some hormones as well but much less than soy and some toxins that get taken out to the point where its below an unhealthy threshold..thoughts? i appreciate every comment!