Jenn's suggestion for dinner is this:
Divide your plate into quarters. In one corner you put a protein - either meat, fish, or beans. Use 1/2 of the plate to fill with vegetables, and try to use as many different colours as you can. The last 1/4 of the plate is for grain - rice, quinoa, couscous, pasta - usually about 1/2 cup.
Dessert should be fresh fruit of any type you desire.