You need dairy – that has carbs and protein, and complimentary incomplete proteins that create a complete protein. Two examples are beans and rice, and bread and nuts (like peanut butter sandwiches). Oats would probably come under the same heading as bread.

It’s easy for a vegetarian to get carbs – they are in everything. Getting enough protein to build muscle is the challenge, but as long as you are okay with dairy, then protein shakes are a great help.

carbs are easy, anything with grain in it is considered a carb so you should be fine there.

for protein I would look at low fat nuts like almonds. Also look at soy beans and tofu for protein. You can hide the taste of tofu by cooking it with your favorite sauce since it will take on the taste of that sauce.

Rice, pasta, fish (if you can eat it).. soy if you are not allergic to it.. also nuts

Potatoes are carbs… very easy to get your carbs from potatoes… sweet potatoes!

Protein – lentils and nuts.

THis is perfect for a vegetarian. I suggest you can look at omega+ chia seed. This amazing whole food is the highest plant source of omega 3 and is very high in fiber. Plus a lot more. The important thing is it absorbed more than 9 times its own weight in water and will make you feel fuller faster and longer. It slows down the transfer of carbohydrates to sugars (Energy). I am sure this will help you to achieve your goals. Good luck and good health always