Here's the truth about protein. Americans eat too much of it. When too much is absorbed it is expelled through the urine disproportionately. You do not need dairy or meat for adequate protein. This is propaganda by the meat, poultry and dairy industries.
Tofu might contain GMO's. It's based on soybeans.
Psychology plays a role in eating habits.
Now here's something to cause controversy. Cooking food diminishes enzymes particularly in vegetables.
The solution is to balance diet and exercise. One without the other doesn't work.
Also, vitamins are expensive urine. They don't substitute for fresh veggies and fruit.