The big find was an outstanding recipe for "rice and beans." Chef Alton Brown (of the TV program Good Eats) created a baked bean recipe I really enjoy. The only modification is use only 1/4 cup of olive oil instead of bacon to keep it vegetarian. In addition I finally figured out how to make a very flavorful brown rice. This combination has all essential amino acids that make up complete protein. In addition it provides most of the vitamins and minerals for good nutrition.
However the beans and rice must be complemented with some food supplements. I will go into these on the nutrition page.
As I mentioned my diet is primarily vegetarian. However, my research also indicated a little animal protein is required due to our evolution. So at this time, my animal protein is limited to about a quarter pound per week.