First and foremost, you need fibre more than you need protein. I doubt there's any medical case of protein deficiency, but there are a lot of cases of fibre insufficiency: constipation.
If you don't poop well, all those toxins that our body wants to remove will linger more in your intestines (that doesn't sound nice, does it?), until it becomes painful and you'll start to force it out. The forcing out leads to haemorrhoids and that's not a fun thing to have.
Then you need carbs, a lot of them, because that's what your cells use as fuel; cells don't burn fat, muscle cells don't burn fat. Carbs come in simple and complex form. Simple carbs are the biscuits you eat, the pasta, the white flour bread and simple sugars (white/brown sugar, honey). This type of carbs gets absorbed very quickly by the body, so you'll feel hungry sooner and you'll eat more than your body needs. Complex carbs, such as potatoes, brown rice, wholegrain breads, are more difficult to be broken down, usually contain a lot of other minerals and nutrients and will keep hunger away for longer periods of time, while giving you the energy you need.
Drop dairy altogether. It's acidic and will use up the zinc that you have in your bones. Most countries with high dairy consumption have also the highest rate of osteoporosis.
So what should one eat? I don't know, but here's what my days look like, on average (I'm human, so I fail many many times!):
Breakfast:
Tea, bread with a bit of butter (I know what I said about dairy) and with jam. Sometimes I make a berries smoothie before leaving for work.
Lunch:
Depends what i can find at work, but mostly rice/couscous/potateos with veggies (ratatouille), or a soup with bread, or sometimes Indian vegetarian food. If I bring food from home, it's usually rice with veggies, Japanese style.
Dinner:
Get fresh veggies (carrots, zucchini, bell peppers, onions, garlic, peas, broccoli, aubergine/egg plant, mushrooms etc.), chop them and cook them in a skillet. Add spices to your liking. Cook aside some potatoes (boiled, mashed etc., avoid deep fried) or rice. Make a nice salad next to your meal (tomato, cucumber, olives, sweet corn, lettuce) and make an easy dressing (vinegar/lemon juice, mustard and a very little bit of oil) and enjoy it. Sometimes I replace the salad with fermented stuff (e.g cabbage), as they contain bacteria.
Before bed:
Herbal tea, sometimes I also eat biscuits.
When I have visitors and we want to eat "fancy", we bake a pizza together from scratch. Make the dough by myself, let it rise while we chat about stuff, chop veggies. Let it cook for 15-20 minutes in the oven and it becomes a delightful experience.
I also bake my own bread.
No alcohol. No fast-food.
I'm not suggesting you to eat what I eat and how I eat, let alone to eat the same thing every day. But definitely a lot of veggies and starches are key. You may want to get some vitamin B12* supplements, but other than that probably you don't need supplementation, if you eat enough.
*B12 is a bacteria that lives on the ground. In the very long past, humans did not was their fruits and veggies as they do today, so their intake of B12 as good. However, nowadays it's almost impossible to get B12 from the veggies and fruits in the supermarkets, because everything is washed. You can find B12 in meat because humans don't wash the food given to animals.
