Here is a typical day:
Breakfast: homemade oat granola with walnuts, almonds, pumpkin seeds, cinnamon, ginger, and gogi berries--no added oil, but I do add a little organic maple syrup before baking it lightly. (don't bake the goji berries). Then I top with berries--usually organic blueberries. I use Silk unsweeetened soy milk. Note that the cereal isle in the grocery store is really the dessert isle--highly processed with a lot of sugar. And dairy milk is really best for calves--not humans.

Lunch: either leftovers from dinner or a slice of organic whole wheat bread that contains walnuts and cranberries. I toast it and add some organic grass-fed soft butter that is mixed with avocado oil. Plus a piece of fruit--orange or banana, and maybe a hard-boiled free-range, cage-free egg. Or sometimes I will eat nut crackers with organic tumeric hummus. Note that I normally avoid most breads, especially white bread, or any processed food.

Dinner: Before dinner I drink a green smoothie made with organic greens, raw beet, avocado and green juice that is not highly sweet. This is because I am not a fan of these foods and it is easier to drink them than eat them. If you choose to eat a salad, use only a little olive oil (vinegar is fine). All other oils should be avoided, except for avocado oil.
Microwaved sweet potato, cruciferous vegetable, and a small portion of organic, naturally raised meat, poultry, or fish. Wild salmon is high in omega-3's. If I have dessert, it is usually berry pie with most of the crust removed or some fruit topped with unsweetened grass-fed yogurt. This is normally the only dairy I consume because it at least offers you some probiotics, which are essential to gut health and your overall health in general. 70% of your immunity starts in your gut! Note that your gut microbes eat fiber, so eat all your food whole.

Supplements: Omega-3's twice a day, turmeric with black pepper twice a day, and Vitamin D when I'm not out in the sun,
Hope this helps.

PS, I forgot to mention that I try to eat beans every day since your gut microbes love the fiber in them. Black beans and garbanzos are some of the best for gut health (and longevity, as evidenced by the centenarians from the Blue Zones). Try to avoid eating them with added oil, except for olive oil in hummus. Any oil heated up is not healthy, BTW. But I don't have a problem eating fat from a naturally raised animal.