Breakfast Ideally breakfast should be high in protein to keep your blood sugar balanced and keep you full for longer. If you can add a good source of fat, and some fruit or veggies you are off to a great head start.
Lunch Base your meal on lots of green leafy vegetables, other vegetables and add a good source of protein and fat. Add some starchy foods such as rice, pasta or bread if you want, this is optional.
Dinner Ensure good proportions of veggies, protein and fat, and optional starchy foods. If you always think of eating the rainbow you're going to be consuming a whole array of different nutrients, vitamins and minerals.