The most direct substitution was cheese, lactose does not appear to have the same effect on me as fructose or sucrose.

I mostly eat kale for vegetables, this also helps with subclinical insulin resistance and inflammation. I think roasting vegetables may end up being too sweet.

I did an extended 5 day water fast to kick start the microbiome changes I undertook it as an experiment and the effectiveness in lifting brain fog suggested that it likely had a microbiome component.