I still use milk, some cheese, and whole grain bread - in moderation. There's whole wheat pastas available.
Make a nice vegetable soup and eat on that for a couple days a week. Saute diced onion and celery in olive oil till tender, toss in some diced garlic and heat till tender. Pour in a box of vegetable, beef or chicken broth. Add drained cans of beans in it, any two of black beans, navy or kidney beans. Put in half a cup each of diced fresh carrots, diced fresh zucchini if you have one, and a can of drained green beans. Toss in a handful of frozen corn. Add a handful of spinach a few minutes before serving, just to wilt it. Salt to taste. Your body will love you for it.