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How to create a vegetarian meal/diet?

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I'm not trying to diet--just trying the vegetarian life-style. I feel like it would be good for me; something to focus on, and really, a bit more healthy as well. (If you want to help keep note that I would like to transition into a vegetarian--not a vegan. I would be drinking soy milk, but I wouldn't hold back from eating things that contain milk, or cheese etc. The main motive would be avoiding meat products.))

So onto my actual questions--
I know the foods I would have to eat; but just not the quantities. How MUCH seeds or beans should I eat daily; how many fruitsa and vegetables etc.