For me a perfect diet includes high intake of Protein as it builds muscle and burns Fat. Then grains as it needed for Fibre and fibre is needed for good digestion. Carbs are needed for a constant supply of Energy. Fruit and Veg are needed for a quality supply of Vitamins as well Water is essential for a quality supply of Minerals.
A typical breakfast for me would be Scrambled/Poached Eggs (protein), Wholemeal Bread (Fibre and Carbohydrate), Water/Orange Juice (vitamins and minerals). In lunch Wholeweat Tortilla (Fibre and Carbohydrate), Turkey Breast Slices (protein), Spinich (Vitamins), Tomatos (Vitamins), Hellmans Extra Light Mayo (Tasty), Pint of Water (Minerals). In dinner we can include Mackeral (Protein),
Wholeweat Rice(Fibre and Carbohydrate), Baked Tomatos (Vitamins),Pint of Water (Minerals) and
Protein Shake (Protein) are good to have.