Meatless everyday

Speaking as a 43-years vegetarian (yup, since 1974) I suggest you try to think of your eating differently.

Meat eaters think of meals in "one big protein" mode. "What's for dinner? Chicken!"

As a veg, it helps to think not just of "big" proteins, but also of getting little bits of protein from almost everything you eat. If you eat bread or pasta, look for types with more protein. Eat quinoa instead of rice. Prefer veggies that have a little protein over those that don't. Add seeds (pumpkin, sunflower) to your salad (in reasonable portions) instead of croutons. Dress the salad with a Greek-yogurt-based dressing or with cottage cheese, instead of regular salad dressing. Even some fruits have a little protein!

Review your food diary, looking for foods that bring relatively many calories but little protein. Is there something else you enjoy that you could eat instead, that has more protein?

Some of these foods have incomplete protein (in terms of essential amino acids), but if you eat a variety, they can partially balance each other out. And the tiny amounts, spread through the day, really add up.

Personally, I don't like fake meats or protein supplements (shakes, bars, powders). This is not some kind of righteous religious thing, I just don't find them tasty, and life is too short for things that aren't tasty.

I eat quite a few dairy products (Northern European heritage, no trace of intolerance, and love them). Beans/legumes of all types are staple foods. I eat some eggs and some soy foods (tempeh, edamame, soy spaghetti, dry-roasted soybeans) but not huge amounts. PB2 peanut butter (mostly defatted) is nice for adding to yogurt, or for making a nice peanut sauce for veggies, if you like peanuts. Nutritional yeast sounds kinda gross, but is actually quite tasty in some contexts. Also, check out this thread:

Carbs and Fats are cheap. Here's a Guide to getting your PROTEIN's worth. Fiber also...

It links to a spreadsheet that lists foods by protein efficiency, basically in order by most protein for least calories. The things near the top are mostly meats/seafood, but if you keep scrolling, you'll find lots of vegetarian foods.

Now that I'm in maintenance, I usually get a minimum of 100g protein daily, and often more. Send me a friend request if you want to see what I eat - my diary is open to friends - but honestly there's a good bit of dairy. Not the only way to go, but I like it.