What is wrong with nuts eggs and beans by themselves? And 147g of protein would be putting your weight at around 300lb? I think you may have misread the figures... The ones I am reading state
They have huge amounts of protein in them and some have more than meat. There are many, many types of beans, lentils and nuts that can add variety to your diet. And you only mention you don't eat meat, not that you are vegan, so you need to factor in dairy which had a considerable source of protein as well.
A quick idea from
this website will give you an idea of
vegan protein sources.
Tempeh - 41 g per cup
Lentils – 18 g per cup
Plain soymilk – 11 g per cup
Edamame – 20 g per cup
Seitan – 19 g per 3 ounces
Tofu – 20 g per 1/2 cup
Peas – 9 g per cup
Brown rice – 5 g per cup
White rice – 4 g per cup
Cooked broccoli – 4 g per cup
Sunflower seeds – 6 g per 1/4 cup
Quinoa – 9 g per cup
Cooked spinach – 5 g per cup
Avocado – 4 g per cup
Whole grain bread – 7 g in 2 slices
Black beans – 15 g per cup
Cashews – 5 g per 1/4 cup
Cooked semolina pasta – 8 g per cup
Chia seeds – 5 g per 2 tablespoons
Flax seeds – 4 g per 2 tablespoons
Bulgur – 5.5 g per cup
Peanut butter – 8 g per 2 tablespoons
Sunflower seed butter – 5.5 g per 2 tablespoons
Baked red potato – 3 g per cup
Barley – 3.5 g per cup
A sample menu gives another idea.
Table 1: Sample Menus Showing How Easy It Is To Meet Protein Needs
Protein (grams)
Breakfast:
1 cup Oatmeal 6
1 cup Soy Milk 7
1 medium Bagel 10
Lunch:
2 slices Whole Wheat Bread 7
1 cup Vegetarian Baked Beans 12
Dinner:
5 oz firm Tofu 12
1 cup cooked Broccoli 4
1 cup cooked Brown Rice 5
2 Tbsp Almonds 4
Snack:
2 Tbsp Peanut Butter 8
6 Crackers 2
TOTAL 77 grams
Protein Recommendation for Male Vegan 63 grams
I do a lot of exercise, not body building but cycling covering 150-200 miles a week. I also spent 12 months in the roast attempting to cycle around the world and never had issues with the amount of protein I was getting, only the calorie intact was the issue, we lost a lot of body fat and weight with it.
Other sources give this
Dietary sources of protein and the essential amino acids
The protein content of plant origin foods such as nuts, peas and beans (including peanuts) is very high and rivals that of meat and fish. Some vegetarians include eggs and/or dairy products as part of their protein intake. Cheese has similar levels of protein to meat and fish by weight, whilst egg is regarded as the perfect protein food for its ideal balance of amino acids.
Whether dairy products and/or eggs are included in our diet, plant foods provide a major part of protein intake. Pulses, such as quinoa, can form the basis of many types of meals and soya products such as milk, tofu, miso or ready made products like burgers and sausages are probably the most versatile source of protein. Nuts can be incorporated into breakfast and sweet or savoury dishes providing an energy-dense source of protein. QuornTM is a form of myco-protein – an edible fungus - and is sold in a range of different forms from mince to fillets.
Everyday foods that are normally regarded as carbohydrates such as rice and grains, pasta, breakfast cereals and bread contain significant amounts of protein and can play an important part in your intake. For example, 100g of wholemeal bread contains 9.4g of protein. Potatoes eaten in quantity also provide useful amounts of protein
Another interesting website is this one
www.vegancoach.com/foods-with-protein.html