Protein is made up of about 20 amino acids. Your body can produce 11 of them itself. You need to ingest 9 of them, the so called essential amino acids.

Meat usually contains the complete protein, as well as soy (tofu, edamame, tvp) does. But there are others like quinoa or hemp seeds.

Other plant based protein sources like legumes, beans, peas, grains, seeds & nuts need to be combined to get the 9 EAA because they all are a bit deficient in mostly one amino acid (but they too contain all of them). That’s why beans and rice are often eaten together:

https://www.piedmont.org/living-real-change/what-is-a-complete-protein

I would look into tofu and TVP (textured vegetable protein). The latter is made up of soy but comes in the form of crumbs of varying sizes. It’s dirt cheap here and high protein. If you get the finer grained, you can process them into stuff that resembles ground meat. You can make bolognese, casseroles or burger-patties (in combination with a binding agent like aquafaba or linseeds, onions, mushroom) out of it.

If you don’t want to cook you could make shakes with a food processor or smothie mixer. Plantbased protein powder (pea/rice/soy) + fruits, seeds cocosmilk etc.

I’d install the app cronometer and get a kitchen scale if you don’t have it.

Cronometer contains a gigantic database of products you can easily enter by scanning the barcode. The database is contributed to by users. I can tell they seem to be strict with the quality-control of the contributed products. I contributed one 3 weeks ago and it’s still not in the DB although I looked at pretty in depth websites for the micro nutrients and triple checked the units and numbers.

So you enter your body data and it tells you what your goals are. You can set individual targets, e.g. protein according to your level of activity. You can track workouts too which then modify your macro goals accordingly. You can enter the ingredients of a recipe, save it and restore it when you cook it again. I made myself one e.g. for morning cereals which let me meet my overall daily protein and overall target of 30-40% already. With a daily report it tells you down to the individual vitamins, minerals, fatty acids and amino acids what you need. All in the free version.

What you need to do yourself is to find out what micro and macro nutrient is in what product. Cronometer gives you hints if you click on them in the daily report. You don’t need to track forever as it’s sure cumbersome but to get a feeling for proper nutrition it’s an eyeopener.