Lunchtime... maybe an omelet with salmon and spinach (3 eggs).
Afternoon meal... some type of meat + veg (steak and asparagus and broccoli, chicken and carrots maybe).
I snack on nuts, dark choc (70%, no dairy)
I have been being less strict about cutting sugar. And I cheat more often these days. But my cheats are things like sweet potato chips, and large nut portions, and peanut butter.
I also have a protein shake most days because I train for powerlifting. I choose the ones with the lowest carbs/sugar and the most natural ingredients.