A lot of vegetarians wind up gaining weight and getting high cholesterol because they try to make up for the lack of meat (which is a quick, easy protein), with eggs, cheese, pastas and other simple carbs for quick energy, and a lot of sweets because when you're hungry it's easier to find a candy bar than a vegetarian fast-food option.
What to do is make sure you have a balance of foods you like that meet your tastes and needs. Don't worry too much about proteins, worry more about healthy food options, and the protein will take care of itself. Whole grains and beans are the best way to get full and get the heavier foods you need.
Find grains and bean dishes you like, and veggie dishes. Also, try whole grain pastas, especially without cheese. Choose the healthiest you can find at any given choice.
As for me, typical meals look like:
Breakfast: Oatmeal, grits (I'm southern), egg and potato burritos, migas, whole grain pancakes, whole grain breads or raisin breads, fruit smoothies (sometimes with protein powders if I want them), fruit by itself. And of course a lot of junk foodlike hashbrowns and syrupy pancakes. You don't always have to be perfect. The best thing is to alternate between heavy stuff and light stuff, depending on your mood. If you eat out, you can order breakfast anywhere without meat, but it's rarely healthy. One thing I do in my better days is keep fruit on my counter and grab an apple and banana before heading to work. That way I have the food sitting there, so it's easier than grabbing a bag of chips at the Walgreens across the street.
Lunch: Anything, really. Fruit, salads, sandwhiches. I make sandwhiches with whole grain bread--Ezekiel bread, if you like it--avocados, tomatoes, cucmbers and lettuce. Sometimes green peppers. Whatever you like, but avocados make a good sub for cheese. So does hummus, if you like hummus. I don't like soups, but of course there are a lot of canned soups. Try Amys soup when you can. Campbells and Progresso and most of the main brands have hidden animal products, like broths or fat added. If it's a small enough quantity, they just list it as "Natural flavors." That's a big trap for vegetarians.
Also, play with salads. Make tabouli salads or salads based on rices and grains. They are filling, some are warm if you want that, and they can have a lot of veggies.
A good trick is to still eat junk food, but only allow yourself to do it twice a week, or once. And pick the day you will allow it. Fridays and Tuesdays, say. That way you won't cheat. You eat fries one day, then the next, and on the third day you tell yourself "Okay, one more time, then I'll be good for the next week." It never works, so keep yourself honest.
Supper: Just buy a good cookbook and pick out a few recipes. Plan it, even if you don't like to plan meals. Pick a few staples you like, and plan them once every week or two, then pick out some you like but don't want that often, then pick a few you want to try, and make a list, then plan it. "Monday I'll eat red beans and rice--I have to cook that Sunday, and maybe freeze leftovers for next week. Or find another dish that includes red beans, like burritos." Be smart--you will want the junk food, so scehdule it in, and of course you can change it around from night to night. Don't make it a religion, just give yourself some options.
Some more tips that help me: Buy a good rice cooker--Zojirushi or Tiger--that is programable.
Buy a wok or at least a wok pan. Woks are great for stir fries, and stir fries are a great way to use up leftover rice, beans, and veggies that are about to turn. Chop up the veggies, toss in some oil and soy sauce or other flavorings. You can make them sweet with ketchup or maple syrup for variety--not too much, though.
Think of your favorite foods, with or without meat, then find ways to make them vegetarian or healthy. Make Mac and Cheese without cheese (use a substitute), for instance, or whatever. Tofu can be used instead of cheese (mix it with a little olive oil and let it sit fifteen minutes, and it has almost a cottage cheese feel for a lasagna).
Peanut butter is good, healthy, lowers cholesterol, and can even be used to make a good pasta sauce. Don't worry about the fat--it's healthy fat, and if you are eating well otherwise, it won't make you gain weight.
Find some spices you like, and vary them in simple dishes like eggs, stir fries, beans or whatever, to vary flavor.
Keep fruits and veggies you like around. And nuts (they also lower cholesterol and are very healthy).
Pick a cuisine you like, and load up on cookbooks. They will inspire you to cook for yourself. There are a lot of good ones out there, even at discount and used book stores. Also, Google for recipes.
One thing I do is pick out a few ingredients, enter them in google, and find recipes using them. :)
Buy nice gadgets and tools to make cooking more fun. Keeps you interested in making your own instead of ordering pizza.
Then there are a couple of links to find good restaurants for when you go out (and other good ideas on recipes).
http://www.vrg.org/http://www.happycow.net/Some good cookbooks
http://www.amazon.com/Vegetarian-Cooking-Everyone-Deborah-Madison/dp/0767900146http://www.amazon.com/How-Cook-Everything-Vegetarian-Meatless/dp/0764524836/ref=sr_1_1?ie=UTF8&s=books&qid=1263077580&sr=1-1http://www.amazon.com/Madhur-Jaffreys-World-Vegetarian-Meatless/dp/0609809237/ref=sr_1_1?ie=UTF8&s=books&qid=1263077609&sr=1-1I know that's all a jumble, and could be edited, and doesn't offer a lot of specific foods, but I really don't know what you'd like. There are as many options out there as you could want, so figuring out what you'd rather eat is the first step.
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