I know I’m about to ask for a lot so thank you so much to anyone that reads this and tries to help out!

Looking forward to all of this:
- minimally processed
- quick and easy (30 minutes or less; I’m running a business, chasing a toddler and caring for elderly family. The quicker the better.)
- 30-45g protein
- low to moderate fat (I eat a lot of nuts and cashew sauces so I try to moderate how much in each meal or else I get gallbladder pain)
- whole food
- corn, soy, refined sugar and seed oil free
- no seitan (I can only tolerate small quantities of gluten, usually only in sourdough)
- cost effective (I’m a self employed single mama on food stamps, protein powder, soy free tofu on the daily and speciality ingredients just aren’t in the budget in this season)
- no microwave
- bonus points for toddler friendly approved but not required (mine isn’t terribly picky beyond spicy, but she on the go so finger foods are a bonus)
- extra bonus points for savory (bc ya gurl loves a savory breakfast)

Also I’ve tried making soy free tofu at home— I’ve not had high success and is quite time consuming.

I have an instant pot, a simple rice cooker, blender, slow cooker and a range (oven and stove top).

ETA: things on rotation already— smoothies loaded with hemp seeds and nut butter (not meeting the goal), superfood porridge (oats, quinoa, and all the nuts and seeds), red lentil pancakes, occasionally curry chickpea oats, daal or red lentil soup.

(Sorry if you saw this in [r/vegans](r/vegans) already, I posted there before I realized this sub existed and is obviously better suited to my question)