Beginner Vegetarian

I've been vegetarian (ovo lacto) for 45 years (yes, since 1974). I don't eat imitation meat, protein powder or protein bars (nothing wrong with them; just don't like 'em, personally), and get a minimum of 100g protein daily (in maintenance, at 5'5", weight mid-130s - I do use a good bit of dairy, personally, though I think I could hit my protein goal without it).

If you eat in a sensible way, there's no reason to expect malnutrition or lethargy (though some few people I"ve known have done poorly on a vegetarian diet, so maybe there are a few people for whom it's not the best approach - sometimes these things are very individual: most veggies I know do fine). Since you bring those up, I'm going to assume that you may also be trying to lose a bit of weight at the same time, so will comment on the calorie aspect accordingly. If that's not true, most of the suggestions will still apply.

My advice would be not only to look for "one big protein" in each meal (the way omnivores think: "What's for dinner?" "Chicken" ). Instead, for sure include major protein sources you enjoy, but also look to get little bits of protein in pretty much any calorie-dense thing you eat. Those little bits throughout the day can really add up. There are veggies with protein, grains with more protein, even fruits with protein. Most plant foods have only incomplete protein (not the full complement of essential amino acids in the proper ratios), but by varying your sources and getting plenty of protein grams, you mitigate that incompleteness. (Soy foods and quinoa, among others, do have complete protein).

This thread is a great source:

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

It links to a spreadsheet that lists many, many foods by protein efficiency, most protein for fewest calories. As a veg, you'll need to scroll past the mostly meaty/fishy things at the top of the list, but you'll find many veg-friendly sources further down the spreadsheet. Eat the ones you enjoy.

If you were completely eliminate animal foods (eggs, dairy) or eat very little of them, you'll want to pay attention to certain micronutrients: Iron, calcium, and B12 are important ones, though I'm not going to try to give you a whole treatise here on veg nutrition. The bottom line is that your nutritional needs as a veg are no different than the needs of omnivores (don't let the more extreme advocacy sites try to tell you otherwise!). The only things that differ are where you get those nutrients (and some will require a bit more thought/attention). Malnutrition doesn't happen immediately, so you have some time to figure this all out.

A particular thing that a lot of omnivores aren't aware of, that's helpful for fully plant-based folks, is nutritional yeast. Most brands are B12-supplemented, it's got a bit of protein, and has a vaguely cheese-like taste. You'll find it in quite a few vegan recipes.

Overall, for eating satisfaction, I find it important to accent umami ("meaty") flavors. Some veg foods inherently are umami (mushrooms, roasted tomatoes, toasted nuts, etc.). There are also umami ingredients you can use to add that richness: Dark miso, unsweetened cocoa powder (try it in veg chili), kombu, and some others.

Some particularly helpful things for me are legume pastas (chickpea, pea, soy, etc.), tofu, tempeh, Greek yogurt, cottage cheese, legumes of all sorts (especially black beans & lentils). Some good snacks are crispy chickpeas (commercial or make your own) and dry-roasted soybeans.

I've found that I don't usually enjoy soy pasta or black-bean pasta as a wheat-pasta substitute (with tomato sauce, say), because it's kind of chewy. But I do enjoy it in pseudo-Asian style dishes, such as with stir-fried veggies. A particular favorite is soy spaghetti or fettuchine with a peanut sauce made from peanut butter powder, chile sauce or soy sauce, and rice vinegar, with some set of seasonings (chosen from among things like chopped raw green onions, grated fresh ginger, a few drops of toasted sesame oil, minced garlic, szechuan pepper, etc.) plus veggies.

Chickpea pasta, for me, has a more similar usage range as wheat pasta, while providing about twice the protein. It has a bit flatter flavor, so I usually like to make a flavor-rich tomato-y sauce to go with it, either with plenty of herbs and garlic, or perhaps also by increasing the umami qualities by adding a subtle amount of dark miso or unsweetened cocoa/cacao powder to the sauce. Someone here suggested making pasta sauce with tomatoes, pureed dried mushrooms, and cooked lentils, plus whatever seasonings you enjoy: It's hearty, filling, tasty, and protein-rich.

If you want to explore recipes, consider looking into dishes from areas with a long tradition of vegetarian subcultures: India, some parts of China, some parts of Africa, the Middle East, etc.

If you want to see what I eat, feel free to friend me. I'll warn you that now, heading into year 4 of maintenance, I don't log completely every day anymore.

Best wishes!