Dairy, legumes like beans and lentils, and protein supplements like whey powder will take care of your protein needs.

It's a bit harder for vegans, but still doable. Look up Clarence Kennedy, the vegan Irish weightlifter.

Vegetarian lifter here. Getting quality protein is a bit more difficult, but if you're ovo-lacto vegetarian then egg whites and whey are great sources. You don't need to overdo it, just make sure you're getting enough. Once you're no longer a complete beginner, you might also want to consider supplementing with creatine, since you aren't getting much in your diet.

For a deeper dive, I'd recommend this excellent article: https://www.strongerbyscience.com/vegetarian-and-vegan-athle...

I am not fully veg but have reduced consumption of meat hugely and don't buy it for home anymore. What I have found is really good is retextured soy protein. I get a bag for about 2 pounds and it has 60g of protein in it.

I would be the last person you want vegetarian advice from. If it weren't for my wife, I'd stick to potatoes, broccoli, and grilled asparagus. However, as you noticed I drink a lot of milk, a lot. A pint has 300 calories and 16g of protein. Additionally, add butter to anything you want. Grits butter, eggs, cook in butter etc... It adds a lot of calories (good in my opinion) which is what you want when lifting heavy.

How do you handle the fat? I gained most of my muscle weight eating like you do - lots of protein, fat and whole-grain carbs (oats, whole wheat bread, pasta, potatoes with skins, legumes). I gain fat too though.

I was also supplementing with whey (mainly casein) and creatine.

With the baby I've been eating a lot of crap sugars and put on 5kg of fat. I'm trying to drop 20kg of bodyfat now to get to down to 10-12% body fat. So far I've been able to drop without any real muscle loss as long as I still lift regularly.

I put on some fat with it, but due to the weights I was lifting for the last 6 - 12 months it didn't seem to be a concern. Remember what you see on TV and the movies aren't representations of strength, they are on special diets, have trainers etc...

I was strictly concerned with being strong, not being cut, so carrying around a little extra wasn't a big deal. The main thing, no one will think you are fat when you are strong, it is quite noticeable. Lastly, the meal I posted was at my strongest, lifting the heaviest. If I wasn't lifting those weights I would have gained quite a bit of fat.

If you are taking a few months off due to a baby, cut back on eating. Always think long-term. Two months off while you adjust to a newborn will do wonders when you get back into it. If you try to do it all, you'll be stressed and not enjoy lifting - or anything for that matter.

This guy is a vegetarian weight lifter and goes through what he eats

https://www.youtube.com/watch?v=hHrysja5lYw

Also another one of his videos

https://www.youtube.com/watch?v=F5fsqg6aJOI