New to veganism. need help with daily protein and calories.

Hello guys, like my title reads, I am brand new to the vegan diet, today is only my second day, like a lot of new vegan body builders, my primary concern is not getting enough proteins and calories in. I am 133 lb, 5'6'', male, 26 yrs old.

I know that our primary source of protein and calories are suppose to come from different variety of

1. beans such as: tofu, edamame, soy, lentils, red, black, chickpeas
2. leafy greens such as: broccoli, corn, potato, yam, asparagus
3. nuts/seeds such as: chia, pumpkin, almonds, flax
4. grains such as: brown rice, quinoa, wheat

Just to list a few...

While being vegan I want definitely want to try and put on more mass. But how do I know if I am consuming enough of them per day? Since I know that when transition into a vegan diet, one can be consuming a lot less calories.

How do you guys feel about vegan protein shakes? The reason why i asked since I have heard that "Whole Food, Plant Based" is the best way to go. So does not that mean vegan protein as all processed in one way or another.

I would love some recipes for high calorie/protein meals.

Thanks for all the helps.