What I want is naturally occuring fats, right? And no oils!
Yes, fats that you eat in their original "packages." For example, brown rice and other coarse grains, such as bulgar wheat, and original (not "instant") oat meal.
Whether you eat pasta or not, or how much, depends on what you want to do, according to my understanding. If I were going for max health and max weight loss, I would avoid all pasta. (But if you do use it, be sure to read all the details of the ingredients; don't most pastas have white flour added to hold it all together?)
I would strongly encourage you to slowly begin
the long-term process of learning to eat other starches too -- especially legumes, a variety of grains, as well as roots and gourds, too. Those last two may sound funny, but most people overlook them: potatoes, especially sweet potatoes, and winter squashes (which I buy conveniently in frozen blocks or in cans, pure). They are highly nutritious and very "lean" foods.
For example, tofu has some fat in it naturally, so that is okay right? (in moderation of course)
Search the McDougall Newsletter file for an article on the pluses and minuses of eating soy (in any form). But yes you will see that some McDougall recipes (there are over 2000 of them) use tofu in small quantity for an occasional meal. In general, I think it would be healthier to use it only occasionally and to branch out into other starches -- for lower protein and much lower fat.
The single most helpful book, for me, has been The McDougall Program: 12 Days to Dynamic Health
. It is very readable, and about one-third (the beginning) consists of informative chapters describing the basic programs. (It also explains why
Dr. McDougall designed the program as it is.) Another one-third of the book is very helpful medical reference information, which you can dip into as needed. And the last third of the book is a collection of recipes to show real-world examples of the McDougall Progam diet in action.