I pulled this off of a website for vegetarians with soy allergies:
Beans
They're cheap, they're easy to cook (though they take a while), and they're valuable sources of micronutrients like iron, folate, and magnesium, just to name a few. Beans have so many virtues in a vegetarian diet that it's hard to list them all. And they're delicious and filling to boot. One cup of cooked black beans provides 15 grams of protein. Others -- pinto, cranberry, garbanzo, and navy, to name a few -- have similar nutritional benefits.
Nuts
Nuts are common allergens. So as with milk and eggs, they won't be useful for everyone. But like beans, nuts are rich vegan protein foods with other important nutrients, like vitamin E and phosphorus. One cup of pecans or macadamia nuts packs about 10 grams of protein, while a cup of whole dry-roasted almonds will net you a whopping 30. Don't overlook nut butter, nut milks, and nut flours as easy ways to add nuts to your diet.
Seitan
Made from the protein-rich gluten of wheat flour, seitan (or "wheat meat") is a commonly used vegetarian meat substitute that's safe for soy allergies in its unadulterated form (although you'll need to be careful if you're buying commercial seitan from a supermarket or health food store, as some varieties do include soy). You can make your own seitan from vital wheat gluten at home (just leave out the soy sauce). One serving of White Wave seitan will provide 18 grams of protein.
Whole Wheat
Whole wheat is an efficient way to get protein and one that's especially useful because it comes in so many different forms. Whether in the form of pasta, bread, or wheat berries (whole wheat kernels that are eaten like couscous or in cold salads), whole wheat is a great source of fiber and minerals like selenium and manganese. Be sure to buy whole grain -- not refined -- products for maximum protein. One cup of whole wheat spaghetti has 7.5 grams of protein, while one ounce of whole wheat bread with wheat berries will give you about three.
Quinoa
Touted as a "supergrain" for its nutritional completeness, the staple food of the Inca people is experiencing a bit of a commercial renaissance in North America. You'll find it sold not only as a whole grain but also blended with corn in pasta. One cup of quinoa includes 23 grams of protein (about half of an average woman's daily protein needs), and it's high in fiber, magnesium, and phosphorus to boot.
Flaxseed
Whole flaxseed is a lovely addition to muffins, where the chewy, crunchy texture works well. A few tablespoons of ground flaxseed can be added to any smoothie recipe for a slight nutty flavor and a nutrition boost. In one cup of flaxseed, you'll find nearly 31 grams of protein.
Oat Bran
Another so-called "superfood" (a group of foods such blueberries, salmon, and raw honey said to pack great nutritional punch), oat bran is the part of the whole-grain oat removed during the processing of instant and rolled oats. Like flaxseed, oat bran is an easy addition to baked goods. You can also add it to oatmeal or other hot cereals; a few tablespoons of oat bran added to instant or rolled oats won't affect cooking time but will provide a fiber and nutrient boost. You can also follow package directions to cook it by itself. One cup of cooked oat bran boasts seven grams of protein.
Now it's me talking again
If you eat a lot of whole grains, I think you will be fine. When I eat cereal (which I am trying to cut back), I eat flax-bran cereal which packs a lot of protein. Combine that with some kind of nut milk (or soymilk), and you're good to go! You'll be getting a lot more protein than the person who eats a Starbucks blueberry muffin for breakfast.
You could also try Ezekial 4:9 sprouted grain bread, which contains 4 grams of protein and 80 calories per slice.
protein sources other than tofu
She also talked about going meat free and having the same concerns as me with getting enough protein if you are working out, so she says she eats fish now, but I don't like fish.
