Vegetarian weight loss diets?

Im vegetarian, i dont eat sea food, just because it is a personal preference due to my future job of being a marine biologist. Although, i do eat eggs, only the whites, though. And i eat milk products. I wanna get a good summer body and a flat stomach. I want to be in shape before school starts back. So, i want a good, steady diet ii can go on that is vegetarian friendly. Any good excersises would be good, too. Thanks(: