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.