There used to be a number of people around here who talked about nutrition and how our modern diet is blown out. I've never been a soft drink fan, don't like candy or candy bars (for the money, go get a French pastry), and detest fast food. So what do I eat?
Biggest meal of the day: meat, eggs, bread and a small amount of cheese
Fruit: pear, apple, orange, banana
Either the old-fashioned American sandwich, e.g. ham and cheese or
Nuts, honey, and/or cheese and bread
Fruit: pear, apple, orange
Smallest meal of the day -- oatmeal with an egg, or steamed vegetables with cheese
This diet is an "inversion" in that it's the opposite of what most people do, whcih is maintenance meal for breakfast and big lunch and dinner.
Hope it helps/amuses others.