Starting vegetarian - help!

I'm starting slow. No red meat at first. I can't imagine giving up salmon.
Healthier stores have something TVP. Textured Vegetable Protein. http://www.bobsredmill.com/tvp-textured-veg-protein.html
Eggs. Cheap 99cent eggs make me ill for a good hour (laying on a bed holding stomach). Then I tried Egglands Best. No problems! I tried switching back and forth many times and same thing.
I also can handle the Kirkland cage free eggs very well. So, maybe try a new brand? Makes me wonder what they are feeding chickens.

Good sources of plant protein include
beans/legumes of all sorts
peas (technically a legume)
tofu
tempeh
seitan
nuts
texturized vegetable protein (TVP)
soy curls
soy milk (but not other plant milks)
many mock meat products
Whole grains

Some grains are generally higher in protein, pasta, millet, and quinoa are all fairly high in protein. If you want to add dairy, yogurt, cottage cheese, and milk are all reasonable choices. Vegetables, even those with a high percentage of calories from protein are not generally good sources of protein because they are low in calories--for example, broccoli gets about a third of its calories from protein, but a 100 gram serving of broccoli has less than 3 grams of protein. I don't mention this to discourage you from eating vegetables, just don't count on them for protein.

This is intended for vegans, but it may be helpful for you as well, it's called the plant plate:

http://www.theveganrd.com/vegan-nutrition-101/food-guide-for-vegans/

Another guide, again intended for vegans but also relevant for lacto vegetarians is

http://www.theveganrd.com/2017/01/7-tips-for-sticking-with-your-new-vegan-diet/

I'm vegan, if you'd like to poke around my diary you can send me a friend request.

Take a look at this thread (link below). It links to a spreadsheet that lists many foods by protein efficiency: Highest protein for fewest calories. Scroll through it, find foods you like, eat more of them. As a veg, you'll have to scroll past the meaty/fishy parts, but the veg options are there.

http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

(I've been ovo-lacto veg for 43 years, and now, in maintenance, easily get 100g+ protein daily, for my 120-something-pound body weight. True, quite a bit is from dairy, which I like and see as very suitable given my Northern European ancestry, and pretty much none of it is from fake meat (yuck, IMO) or protein supplements (real food is tastier, IMO).)

One tip would be to review your MFP diary, looking for relatively higher calorie items that have little/no protein. Reduce or eliminate those, replacing them with something else you enjoy - from that spreadsheet, say. Rinse'n'repeat until you're hitting your protein goal.

There are foods in every category - veggies, fruits, grains, snacks, beverages, etc. - that have protein. You'll be surprised how a bit here and a bit there will add up. Because so many foods we veggies eat are incomplete in terms of essential amino acids, its good to get some extra grams, and to mix up the sources over time, rather than getting in a rut and eating the same things over & over.

This site has helped me a lot. I am not vegetarian or vegan. It has helped me get ideas for "meatless Mondays" and what not...

https://www.eatthismuch.com/

It will also help (I believe the page will come up) build a meal plan within a calorie range and if you have certain food preferences. You can also mess with Macros on there too to get specific amounts as well.

I have been a vegetarian for 3 years and have gained 45 pounds. Now I'm trying to lose weight by eating more protien and less carbs. I eat cottage cheese, protien powder, fake meats, Greek yogurt, and tofu. This is not my ideal diet but it's what is working to get the weight off.