What can a friend of mine eat to get this macro?

I talked to my brother in law yesterday about veganism and he told me that he needed meet to reach this macro in a cheap and easy way (ie: not much cooking after coming from work).

He told me he seeks 2000kcal a day, low carb and 200g of protein/day. He is trying to lose weight while gaining muscle. I talked to him about chickpeas but he told me they were high in carbs and he sees a lot of potential in soy, but doesn't want to eat just soy meals.

I have literally no idea on this matter, but as a vegan I care about animals ?. Would you help me with this issue?

submitted by /u/AlbertoAru

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