Hmm, yeah - it would be really hard without milk! I eat a lot of cheese as well. Have been pretty constipated no matter what I eat these days . . . :/
Here's sort of a "day in the life" for how I try to fit it all:
Breakfast: 2 eggs scrambled in butter, wheat toast, strawberries, milk
Lunch: big green salad with leftover sliced steak, homemade honey mustard dressing, cheese
Snack: homemade crackers, strained yogurt dip
Dinner: salmon, sauteed carrots, brown rice, milk
Snack: homemade ice cream
On days when I eat a potato, I usually don't eat as many grains. I tend to think the grains are sort of the least important "component," although they do supply a lot of the calories that are part of the equation. I really think the protein (eggs, meat, dairy) and variety of veggies and fruits is the core of it. My two cents.
Also, the day I described above is pretty ideal - doesn't totally happen most of the time! We're only human.