Hiya Sukh,
I was a vegetarian for years on end . Just like you no fish, no meat and no eggs. I believe you are known as a lacto ovo vegetarian.
when it came to getting some size on me - it was difficult. I would be worse off than my meat eating friends but I never gave up until I realised that it wasn't quite working out for me. So I changed my ways because of this.
The CLEANEST source of protein you will be able to get is whey and tofu and perhaps cottage cheese.
Quark? That's like a low fat cheese - but I would avoid it and stick to cottage cheese before bedtime.
Here was a sample of my diet from my non fish/meat/egg days:
Vegetarian Bulking Diet
ON WAKING – 1 scoop whey protein with water.
BREAKFAST – Porridge Oats with skimmed milk, raisons and flaked almonds.
2 slice wholegrain bread with olive oil spread.
MID –MORNING – 250g low fat cottage cheese. 2-3 oatcakes, handful of nuts and seeds. A peice of fruit.
LUNCH – 4 vegetarian sausages or quorn fillets. 200g baked beans. 4 slices of wholegrain bread plus olive oil based spread. Salad with low fat low sugar yogurt.
MID AFTERNOON- Meal replacement powder with a handful of nuts and seeds with a peice of fruit.
45 MINUTES PRE WORKOUT – 3 to 4 oatcakes with 40g low fat soft cheese.
TRAIN
IMMEDIATELY POST WORKOUT – 2 scoops whey protein with 50g dextrose in water.
ONE HOUR LATER – 150mg Quorn or tofu mince. 150g mixed beans and a tomato based sauce.
EVENING MEAL – Large serving pasta, large side salad with a low fat sugar yogurt.
MID EVENING – 3 oatcakes with 40g low fat soft cheese. Handful of mixed nuts and seeds.
PRE-BED – 1 scoop whey protein 200ml skimmed milk.
I'm not saying you should stick to this religiously but hope this gives you some ideas. It is difficult and you should seriously think about jumping on the egg/fish bandwagon for sure!
