I have just became a lacto-vegetarian and I need help balancing my diet I am Hungary all the time now?

Your diet sounds fine, with the exception of the oil on your salad. I would try an oil-free dressing that contains ground flax seeds. That will improve the balance of your essential fatty acids. Also, add some almonds or walnuts to your salad. You can also try adding some vegetable bean soups to your lunch and cooked vegetables to your dinner. Are you soaking your rice and beans overnight? It vastly improves the digestibility.

Otherwise, you may just need bigger portions of what you're eating.

Best of luck!

the important things to manage are essential fatty acids and essential amino acids.

"essential" means your body cannot manufacture them from other foods, so you must eat them to remain healthy.

Basically, there are 2 essential fatty acids and 8 essential amino acids.

I'll let you research which foods supply them, but you will find that various beans will become an important part of your diet.

Would you consider adding something like a hard-boiled egg to your breakfast? That would greatly simplify your diet plan.

Anyways, if you are losing weight, add more calories. If you are always hungry, split up your diet into more and smaller meals. Generally speaking, proteins and fats satisfy hunger much longer than carbs.

You need bigger meals. You are getting little protein at breakfast which contributes to hunger as protein digests slower than carbs etc. Add some milk to your oatmeal and have a bigger portion.

Your lunch is also to puny. Typical salad veggies are so low in calories that they are considered a free food by Weight Watchers diets and diabetic diets...I am talking about things like tomatoes, lettuce, cabbage peppers, mushrooms, radishes, pea pods, etc. All VERY low calorie.

Add some garbanzo beans, pecans, grated cheese, and maybe croutons to your salad. You can also add lemon juice and spices..Olive oil only is boring. Garlic, onion, thyme, etc all add a zip of flavor and are perfectly healthy.

Your dinner is also pretty light.

Add up your daily caloric intake...make sure its at least 1500-2000 calories...then you won't be so hungry.

You're obviously not getting enough proteins - so you need to add pulses etc. Also, add carbo in your lunch rather than dinner. You can keep dinner light with soups and salads, but you lunch ought to include some cereals.

You can even add some protein shakes (many available in the market)which will keep you feeling full without adding too many calories.