Please can you help me understand what normal eating looks like?

This is probably the wrong place to ask for this information. There are subreddits that are better for you, and certainly a lot of information online, but I'll tell you what I eat in a normal day or two. Keep in mind that I am a vegan, and I'm pickier about food the most people. I also live in Mazatlan, Mexico, and there are some wonderful vegan foods that simply aren't available here, like Heinz baked beans which I adore and miss terribly. What you're looking for are balanced meals--a little carb, a little protein, and something fresh like a salad or lightly cooked veggies. In the morning, I have a bowl of fruit--about a cup or maybe even a cup and a half of varied fruits, and a piece or two of toast slathered with peanut butter. (If I had those Heinz baked beans available I would probably have bbot.) Choose a very high quality bread with a lot of protein and fiber. Because I'm retired, lunch is my heaviest meal of the day. That might not suit you if you are working, because a big meal will make you sleepy. But, this is the meal in which there is the most variation. I might have pasta with a tomato sauce containing tvp, but you may opt for meatballs or mince. I might make myself a Thai noodle salad with tofu as the protein. Enchiladas or tacos. Fried rice. Curry. Whatever suits your fancy. My evening meal is light because my day is over and I don't need to eat much. Soups are very easy, especially if you have a blender. All you need to do is cook up a bunch of vegetables in some broth, and then throw it in the blender with some tofu. Season it and whirl it up and boom, you've got a delicious flavorful soup. You can have that by itself or maybe with a piece of good bread. Another light meal for the evening is a sandwich. I of course would opt for a veggie sandwich with avocado or hummus on the bread. You could have hummus and veg... whatever melts your butter, floats your boat, etc. At about 9:00 p.m. I take my drugs--vitamins, supplements, a painkiller for my arthritis lol. I'll usually have three prunes (they really do work for the digestion) and a hot drink, like a sleep inducing tea with mint and chamomile to calm me and ease me towards sleep. And that's what normal eating looks like, at least if you're a vegan. Of course I wish you the very best of luck.