wheat gluten (I'm addicted to field roast sausages), soy sources whether soy milk or tofu or edamame etc., all varieties of beans, sunflower seed kernels, all varieties of nuts (I mostly get almonds), whole wheat breads (gotta really watch the labels on these), brown rice, tons and tons and tons of hummus. love it. one trick I've gotten in the habit of doing is buying soy crisps and using them to scoop up the hummus, but be sure to check the labels; the ranch soy crisps have milk ingredients. get fats from avocado (I use alot in salads), of course also nuts of all kinds, and I personally love green olives and eat tons. carbs from wheat breads and pastas, and obviously from fruits. my favorites are blueberries, blackberries, bananas, grapes, and apples. you can also get oatmeal, but alot of that can be sketchy so I just eat straight up quaker oats with berries, almonds, and soy milk. make sure you meet other dietary loose ends like calcium from kale or leafy greens, and iron from chickpeas, selenium from brazil nuts, potassium from bananas, etc. I'll make a big pot of stuff like spicy veggie gumbo with an array of veggies, the Mexican chipolte wheat gluten sausages and diced tomatoes, and just save it and eat on it for a few days. this is very very general but my protein is about 20%, carbs 60%, and fats 20%. I don't crunch numbers, but just make good decisions. eat 6 times a day, and eat til you're full. as for supplements, I just take one flax seed oil or a spoon of udo's oil a day, and one high potency multivitamin a day (read the label on this too, sometimes it can have fish ingredients) and just generally read labels on everything that has one. avoid high fructose corn syrup, hydrogenated oils, msg, etc.
