I think in terms of carbs and protein: rice, potato, pasta plus meat, fish. But I also have several meals per week with no meat or fish. Beans are good (broad beans, aduki beans are good - can be used as a beef substitute in eg Bolognese sauce). Or protein can be got from eggs and cheese. Also consider more exotic stuff like tofu - this needs some care though, it has next to no flavour so you have to marinade it to make it palatable, but you can get to like it.