Here are a couple of handouts that I use regularly with my clients to give them a better idea of how to create balanced meals... these are not specific ingredients, but in general how you should balance your veggies, proteins, and grains/starches.
http://www.diabetes.ca/diabetes-and-you/nutrition/portion-guide/
There's a note at the bottom to include some dairy and fruit with your meal... this really depends on how you space your meals throughout your day and your caloric needs and goals. If you're trying to cut down on calories, sometimes I would suggest to skip the fruit and dairy at your main 3 meals, but have them as one or two snacks between meals. The other thing is breakfast... Not everyone could eat a breakfast balanced this way. A dietician that I work with says to try arranging your plate with 1/3 fruit, 1/3 protein, and 1/3 starches/grains in the morning.
For example, for you I might suggest arranging your day this way:
Breakfast: 1/3 fruit, 1/3 protein, 1/3 grains/starch (maybe berries, milk, and a small amount of cereal/granola/oatmeal...)
Morning tea : piece of fruit or some veggies with a protein food (apple & cheese, apple & peanut butter, carrots & greek yogurt, etc.)
Lunch : 1/2 veggies (at least 2 kinds), 1/4 protein, 1/4 grains/starches (if you have to do the sandwhich, go for WHOLE GRAIN bread, chicken, cheese, lettuce, and add more veggies like tomato, sprouts, or whatever you like. Use minimal sauces/dressings. Ditch the noodles! If you feel you need something more, try having veggies and a small amount of dip or greek yogurt on the side)
Afternoon tea: piece of fruit or some veggies with a protein food (Ditch the nutrigrain bar or any other bar for that matter)
Tea: 1/2 veggies (at least 2 kinds), 1/4 protein, 1/4 grains/starches (just really focus on the portions of each food group if at all possible - sometimes it comes down to keeping the ingredients separated instead of mixing everything in one pot. Often with pasta, there ends up being 3/4 pasta and 1/4 sauce and other ingredients)
How much control do you have over the groceries and meal cooking? That's where it can get tough to have those balanced meals... you might know how you should eat but the person doing the cooking might not, or might not agree, or they might not have the same nutritional goals in mind.
Hope that helps a bit
