What is a good balanced diet? meal ideas?!

I usually have something small for breakfast if anything and try to have something decent for lunch and my biggest meal is dinner. Breakfast is usually a packet of quaker oatmeal or toast or a carnations breakfast drink. Lunch is a 90 second in the microwave package of rice or sometimes cup-a-soup or a granola bar and fruit cups or apple and banana. once in a while ill have a salad but not often. im not big on sandwiches. The only deli meat i like is turkey or chicken. wraps are ok. the only meat i eat is white meat chicken and turkey, ground beef, fast food burgers, pork chops, and bacon (sometimes) that may seem like most meat to some people and not much to others. I try not to eat a lot of processed or greasy foods.

I pretty much need a meal plan for the week. breakfast and lunch needs to be simple. Im ok for drinks tho, i take Gatorade, water or juice. And have milk at home. I love pasta, salad and pizza.