I haven't been vegetarian for years but I do like the vegetarian protein shake/powder options out there. Lately I use sun warrior raw vegan mixed with spirutein chocolate.
I just made seitan again recently and it's easy/fun to make.
I'm Vegetarian also, just try to variat your food.. eggs, nuts and do you eat vegetarian 'meat'? Helps a lot :-)
I'm lacto ovo veg and if you want to put on muscle mass, you don't 'replace protein' you just get it from plant sources. Like anyone building mass, you will need to eat more protein than usual while you build muscle. In short you will build muscle like anyone else, you will just use different fuel to get there. There are good veg protein powders. I'm using rice protein, pure green protein and soy in rotation. But these are just for topping up. I try to get most protein through food. Eggs, lentils/beans, nuts, tofu and Seitan, peas etc. All are good sources and when I'm training hard, boy do I really eat nuts...i freakin crave them. So I eat them and don't worry about fat. And yes my body asks for 4 or 5 smaller meals...so that's what I give it. Good luck!
You need to look for "frank modrano" diet on google
You can get alot of soy bean products that have been converted into protien shakes. They also have soy whey powder. You have eggs as long as your not vegan. Alot of legumes, tofu, spinach also are a good source of protien. You also have spirilina which is protien rich.
Hello Hannah, being vegetarian should never be a problem. You can gain most of your protein from whey products, eggs, nuts, beans, etc. However if you are vegan then this poses a few extra challenges but again it's not impossible, I am closely aligned to a health and wellness company that can supply your needs for both vegetarian and vegan, depending on what part of the world you live in. I also know competing female bikini/figure models that are vegan, happy to try and help you if your interested. Regards Col