Re: question about balanced meals...
surftrat, Do you feel like you need more grain?
Granted I'm in the low-carbing camp, which of course colors my opinion, but in addition I have a particular aversion to the grain recommendations on the food pyramid (which is 6 (six) to 11 servings per day) which for many people means eating a lot of wheat. I continue to wait for someone to tell me what the grains contribute that cannot be gotten elsewhere in more nutritionally dense foods for less calories.
If you do feel the need for more substance, you might want to think about that brown rice, or oats or even rye, before eating more wheat. Cutting back on wheat is a recommendation that shows up in a number of weight reduction plans, not just low-carbing either. There are also legumes/lentils and root vegetables if you want something starchy.