Breakfast should be your number one priority, as it is said that "Breakfast is the most important meal of the day". Its the first thing you eat when you wake up, and I know most mornings you don't feel like cooking yourself a poached egg, or even eating anything remotely close to that, but unfortunately - its a lot better than skipping altogether.
Here is a few different ideas for a healthy breakfast. Remembering that you need to have carbohydrates, protein and if possible some fruit /veg in there to kick start your "2&5" for the day.
1 Poached egg on slice of toasted wholegrain bread. With coffee/tea/juice and one banana.
A medium bowl of muesli, banana or strawberries with low fat milk. Choice with coffee/tea/juice
One large smoothie of choice made from fresh fruit and low fat milk. Make sure you snack on some nuts before you leave the house, especially if you get hungry.
Lunch is a total different story. You need to last the rest of the afternoon without having a siesta ( those lucky mexicans). So you need to restock on your carbohydrates, and also on your fruit and protein, so heres a few to keep in mind.
Lunch 1: Small can of tuna, on 2 slices wholemeal bread with a selection of salad ( sans butter/margarine) with a small diet soda, or a small glass of juice/milk.
Lunch 2: Medium bowl of Caesar salad, preferably without the croutons or bacon bits, with same drink choice.
Lunch 3: A piece of grilled fish ( preferably oily fish like tuna, salmon - which is full of omega 3 and protein) with a light salad, and a wholegrain bread roll.
Lunch 4: A small-medium piece of vegetarian or mushroom lasagna WITH salad on the side. Always try and get those veggies in there somehow!
Dinner is usually the easiest of them all, as you have plenty of time and theres usually someone around to help you out. The rule of thumb with dinner, is that unless your about to go for a 3km run afterwards, don't eat to much. Remember, after dinner is usually your relaxation time, so you don't want to stock up on all this food if your not going to burn it off. Heres a few tips in general, and you can make up your mind what you would like to have.
On your dinner plate you should have protein ( meat/fish), vegetables and carbohydrates (bread, rice, pasta, potato etc). Quick note, I would not recommend having to much potato unless you are about to exercise, as it is a complex starchy carbohydrate and takes a lot breakdown within the body.
Your protein portion should be no bigger than the palm of your hand, so if you've got a small palm like me, then you've got a small portion, bigger palm = bigger portion.
If you look at your plate, when serving your vegetables, they should take up just over one third of your plate portion, and to keep it looking nice, and tasting better, atleast have 3 colours of veggies on your plate.
Thirdly, your carbohydrates should consist of over half of your protein portion, but not more than it. Meaning if you have say 5 tbpns of meat, you should have over 2.5tbspns of carbohydrates but not more than 5tbspns..if you catch my drift.
Like I said, try and keep the complex carbohydrates to a minimum in the evening, unless you are going to be exercising it off.
Hope this helps you, and remember - the key to eating healthy is making correct choices and knowing what those choices mean. Not every "healthy food" is healthy when you eat to much of it. Choosing the right food, and eating in moderation at the right time is the key.