What should i eat in a day?

Okay so what im asking is a food plan for one day. that involves the needed % of protein carbs fats that a person needs in a day. Im 15 years old. About 5'7 weigh 108 lbs ( at least i did this morning) and i exercise almost every day. mostly cardio and interval nothing to heavy. i know im not eating enough. when i count it usually barely reaches 700 calories a day and that's when i think i eat alot. Also im a lacto ovo vegetarian so no meat please ( and no tofu i hate that crap lol but basically im willing to try anything : ) oh and plus i can't eat anything that's like too oily or high in fat because that makes me throw up >.< here's an example of what ive eaten today ( not enough i know and its close to six pm and and don't eat after that -.- ) one kind of big apple, 300g of 0,1% yogurt (189 kcal) 180 grams of 0.5% curd ( around 155 kcal) and two tomatoes and an orange.