Need help with a gluten-free, yeast-free, soy-free, vegetarian (prefer vegan) diet!?

The name says it all! In the past 5 years, I have put on about 30 pounds that I would like to take back off. I know that a main point is that I don't get enough protein to help my muscles properly restore after exercising (which I could actually do more off as well). I can't have gluten, yeast or soy. Although I can sort of tolerate milk and eggs, I do have a sensitivity to them as well, just not as severe as the others. I don't mind them in small amounts. Most of my diet is high-carb foods.

Help!!!!