I was looking into being a nutritionist for a while in my life, but I eventually gave up because I don't want to suggest better alternatives for meals for those super picky people that are having weight problems anyway. That's better left to someone else.
As for food, I substitute rice with oatmeal pretty often, as it has a great texture, works well with savory or sweet dishes, and has better nutritional value. I often toast the oats in a pan a bit and then throw in some eggs. If you wanna butter it, throw in some meat, or anything else, that is good too, but I tend to avoid using oils and fats when I cook (and I strain any and all meat that I cook) to get rid of the fats. My food doesn't stick or burn either. You just have to be smart about throwing some water in the pan and then putting a lid over it. It's pretty much steaming.
Also, don't drink soda. I quit in the 8th grade and haven't gone back since. The smaller the amount of zero nutrient calories you ingest the better. You'll feel a lot better too without it.