Gidday Cirrusfalcon. In answering your queries, it would be good to know what your specific goals are; but considering that you're posting here I will assume that you're interested in peak athletic performance and maybe weight management.

Firstly, keep things simple. The majority of your meals should be made up from unprocessed foods. Keep avoiding the crappy snacks and highly processed rubbish such as chips, chocolate bars and deep fried foods(anything that tastes too good). These will not only add unnecessary empty calories to your diet, but will also rob you of energy through cellular and hormonal disruption. Indulging in a little junk food now and then, however, isn't a bad thing for a hard training athlete. It allows for a psychological break and upregulates your metabolism. Ya gotta live a little.

Try and eat 4-6 times daily! I know it seems excessive, but ingesting more smaller meals throughout the day will improve athletic performance through ensuring stable blood sugar levels. If you wait too long between meals you get tired, cranky and weak; then you binge on whatever food is available and have a massive blood sugar crash(hypoglycemia) an hour later. Furthermore, keep the water levels up between meals.

Each of your meals should consist of: a lean protein source(chicken breasts, fish, eggs, trimmed steak, low-fat milk); a carbohydrate source(rye bread, oats, rice, pasta, fruit); and vegetables. Eat at least 5 serves of veges a day and a couple of pieces of fruit. If you're trying to lose weight, drop or limit the carbohydrate servings.

Here's a basic meal plan:
Breakfast- muesli and low-fat milk
Morning tea- 2 boiled eggs and apiece of fruit
Lunch- chicken and salad sandwich
Mid arvo- yoghurt and fruit
Dinner- steak, rice and veges
Bedtime- glass af low-fat milk and a small piece of fruit

Furthermore, always ensure that you refuel after training ASAP. This is where a protein/carbohydrate drink can come in handy.

Hope this helps and all the best with your training.