A typical good day of eating

Breakfast

Overnight oatmeal  aka Muesli.  (put together the night before and requires no cooking)
Heaping 1/2 cup of oats
1 cup soy milk
Berries
Dried Cranberries
Sliced Raw Almonds
1 glop of fat free Greek Yogurt.
1 glass of OJ  (calcium and vitamin d fortified)
Multivitamin  (mostly for B12)
Black Coffee  (this was very hard to switch to!)

 Lunch

Home Made veggie Chili with Spaghetti and raw vegetable salad.

Chili
Canned Tomatoes
Canned Beans  (Red Kidney)
Carrots
Onions
Garlic
Green Pepper
Thai Chilies. 
Olive Oil
Spices(Cumin,  Chili Powder,  Black Pepper,  Coriander)

Salad
Cukes
Tomatoes
Peppers
Oil
Red Wine Vinegar
Spices

Dinner

Stir Fry with Salad
Onions
Garlic
Ginger
Broccoli
Tofu
Basmati Rice
Thai Chilies  (see a pattern here)
Soy Sauce or Black Bean sauce
Olive Oil

Salad
Spinach
Cukes
Tomatoes
Peppers

Balsamic Vinegar

Snacks (sometimes)
Raw Almonds
Raw Pistachios
Dried Apricots
1 or 2 cups of green tea
Kashi Nut Bar
Small piece of dark chocolate  

8 to 10 cups of water or plain seltzer.. 

Minimal Fat.. Almost Vegan..  Very flavorful..     Lots or protein,  high in vitamin C,  Good amount of carbohydrates.