John, you have some good goals and have made a good start to following your Cat into a primal lifestyle.
I wonder if you can get some protein into your lunch salad - some chicken or eggs or tuna maybe? as for Fridays, IMO you will get even more benefits if you don't eat the bread, just go for the beef and whatever veges there may be. Carbs per se are not bad, but grains (esp wheat) can be tougher on the digestion than you realise until you cut them out. Or at least that was my experience, I just felt soooo much better without bread that it took me by surprise.
Weekends would be a good time to learn to cook some primal treats. For a weekend brunch I would recommend eggs. You could make omelette, primal banana pancakes, or fried bacon and eggs.
Good luck on your journey.