Having trouble as a vegetarian athlete, losing muscle and energy... help!

I have been a vegetarian for 4 months now, more or less, and I love it! Buuuut….. I have been noticing my energy level in practice and my performance in games not being up to my standards (fatigued and slower) and I know it is because of my diet.
Is there anyone, as a vegetarian athlete (no fish, no meat, but YES milk eggs ect.) who could write up exactly what you eat on a training day, on a non training day (but mild exercise is fine), and then what you would eat before a big game/tournament.

Sorry for all the ands, but could you also please give me advice as to how to build a lot of muscle but without the extra fat??