Hey dave! There are many sites that help track your nutrition intake, sparkpeople.com, cronometer.com, and others. I'm not sure which site has the best food lists- I find I need to check the specific foods against them. things like tofu and non dairy milks can vary widely. I've used them n the beginning, and what mostly stood out was how much I lacked as a omnivore, rather than deficits as veg'n.
What's important to keep in mind is that the 'average' omnivore diet doesn't cause the nutrition worry because it's the accepted one, not that it's best. New members so often post how they've been veg for a while and have headaches, lack of sleep, tired - you name it- and the first thought is diet. It's good you've pinpointed your health problems to diet, because those are very real. I personally have know people to follow a plant based for health reasons and both have eliminated type 2 diabetes, and one reversed very severe heart disease- he'd had two bypass ops, stents, and his last operation had been given the last rites. He now runs marathons. He's also really strict on what he eats, following Dr Esselstyns diet
Here are some good plans on whole food eating-
and this new site that highlights meal planning for all kinds of lifestyles-
and another favorite of mine-
Dr. Michael Greger, Dr Neal Barnard, Dr. McDougall, Dr. Furhman are all great sources of into and authors of many books and websites
I find it easier eating health, even though I eat a lot of junk along with it and have gained weight that's in addition to whole food plant cooking. I'd be in trouble if I were still a meat/dairy eater!