I only eat one serving of grain per day. Either an english muffin (wheat type), oatmeal (made from steel cut oats) or 2 slices of 14-grain bread.
I eat lots of nuts, fruits and vegetables.
I do love greek yogurt and can cut back on the dairy in general.
As for fish, I have salmon, flounder or shrimp.
I can up my salmon oil pills. I don't know where else to get more fat from; as you know, I don't eat "meats".
Also, things like legumes-- garbanzo beans are what I'm thinking of in particular-- have a lot of protein and good fats. They are also gluten-free and there's even garbanzo flour (gram flour) that makes a lovely bread. It's not sandwich bread, but it's MORE than enough protein for an entire meal in one serving.
There are also a lot of good dairy substitutes-- no really! When I did the gluten/dairy free thing, I thought I would die. If there are 2 things you'll have to pry from my cold dead hands, it's cheese and beer. But I have to admit, cheese substitutes have come a long, long way. And corn-based vodka is really very good. I love almond milk for my cereal and for baking, and I've heard good things about coconut yogurt and I know that home yogurt-making machines can make soy yogurt and other substitutes. I admit, I didn't stick to this diet, though I kind of wish I had. It was everyone else in the house that had a real problem with it... or was the problem with the OCD-nut control freak that I turned into while reading every label on every single thing and crying in Wal-Mart because everything had gluten or casein or it was too expensive and would require a second mortgage on the house just so I could eat a gluten-free cookie? Hmm...