Why on earth would you be eating cereal?
Pasta is not a complex carb.
You should be eating red skin apples, red skin potatoes, brown rice (and only 1 serving size which is rather small), multi or whole grain bread (and very little of it) or Rye.
Slow cooked oatmeal.
Starchy veggies (raw or nuked). Broccoli, zucchini, squash, stuff like that.
Lots of eggs + whites.
Tuna with mayo.
Meat, chicken, fish, flax or uncle udo's oil, olive oil, etc.