Having a snack with some protein several times a day, not just meals, usually helps me, because that protein and fat sticks with you better than the quick carb fix. Eat six times a day! but only a few hundred calories — like you say, portion control is the hardest. It sounds like you’re including eggs, and those can be nice hardboiled (handy) or in quick omelettes or frittatas (with leftover salmon is one of my favorites) or fried rice. That can be really helpful if you’re off dairy products.

I can’t tolerate cow’s milk either, but almond milk is often available next to the soymilk and I think the taste is much better (Blue Diamond is my favorite). I often use rice milk for cooking because it has less sweetener and less pronounced flavor — make sure you know when you’re getting plain and when it’s vanilla because the vanilla of any of these is a lot sweeter. I can have goat’s milk and there are actually a bunch of cheeses besides chevre, but the vegetarian cheese substitutes I’ve found pretty dismal.

I haven’t found anything easy to do with tofu except put it in Japanese style chicken soup (no chicken) (maybe miso paste). It makes a nice cheesecake type dessert thing, and one of our favorites is that it goes well in bread dressing (without the turkey) because the bread and veg and spices make it unnoticeable, but pump up the nutrients. Like a casserole.

Fruit and nuts! I like peanut butter with bananas too. With anything really. You can even make soup with it. Thai peanut sauce on toast!