Alright, I'm tired of this bullshit.

Stay away from canned foods and frozen diners. These offer next to no nutrition and pack a lot of unhealthy things such as sodium. Limit the amount of dairy product you consume. Avoid snacking on unhealthy items during the day. Instead, have a piece of fruit, or a handful of nuts. Be sure to eat a lot of vegetables (try having a few different coloured vegetables throughout the day) and a few pieces of fruit per day. Try to stick with whole grains. If you eat meat, try to have only lean chicken or a little bit of fish. Stay away from pop drinks, limit fruit juices and other sugary drinks, and drink a ton of water. Try soymilk instead of regular milk. Limit things like butter on your sandwiches, or don't apply butter/marg at all. Cook with olive or canola oil. Try eating oatmeal for breakfast (it's healthy plus it sticks with you for awhile) and add in things like craisins, nuts, seeds, cinnamon, etc. Don't use the prepackaged oatmeal. It's definitely not good for you.

Lunches: I like making my own salads, but that doesn't mean I just throw lettuce in a tin and call it finished. Add things such as raw broccoli, shredded carrots, bell peppers, onions, radishes, a couple of sunflower/pumpkin seeds, spinach...try and limit the amount of dressing, or make your own. I usually just make extra at supper time and have it the next day for lunch. Invent new sandwiches, or try out quesadillas for lunch.

allrecipes.com is a great recipe site. If you don't like following recipes or are picky then just pick a recipe that looks/sounds yummy but omit or add things to it.

Jam it back in, in the dark.