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I am not in any diet and Keto diet is alien to me. But for a good substitute of bread and rice, I will go for the tubers particularly potatoes, sweet potatoes and taro. When you eat tubers, it will fill your stomach and you will not easily get hungry. However, I cannot say if tubers are low in carbs.
You could try some wholewheat pasta(penne) with pesto and spinach and this meal is a simple pesto pasta with basil, garlic, and spinach- it will lift your mood and make you sleep better as well. Try to stick with some whole grain and vegetable dishes I would say for low carb meals.
I would not recommend the carbohydrate containing wheat as it spikes blood sugar levels leading to increased insulin production which in turn increases body fat, The glycemic index demonstrates this, I would recommend brown rice or other vegetable sources, Best of luck friend
Porridge, spaghetti, soya and the different types of potatoes are a good source. But it is better to get the recommendation from the dietician according to your body needs and health.
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