Examples.

I'd like to see some examples of what some working people eat. Day to day. Please use detail. Thanks!

I really enjoy the Atkins protein bars! They taste like candy bars except they keep me full for like 3-4 hours! They're great. A bit expensive though. There's something like 19 grams of protein and ~230 cals per bar.

Hope that helped!

I eat instant oat meal (low sugar) for bfast, usually I bring salad for lunch, snack on various fruit that I keep at my desk. A few cups of coffee during the day and I keep a case of bottled water by my desk, try to drink four of those a day. That all runs maybe $3 a day.  Saving tons by not going to taco bell all the time. good luck

anyone else?

I eat cereal with milk, oatmeal with a banana or pumpkin, toast & eggs or yogurt & fruit for breakfast (just one of those things not all). I keep almonds in 1/2 ounce (80 cal) portions stashed in my desk drawer to snack on. Also unsweetened applesauce and sugar free pudding cups are good. For lunch I will have a tuna sandwich or a can of Progresso soup or a Lean Cuisine as my main item, then a Dannon Light'n'Fit yogurt (60 cals) and some frozen veggies. I keep a bag of veggies in the freezer at work so that I can just heat some in the microwave each day. Later in the afternoon I will have another snack, usually an apple or banana that I brought from home. I usually have another snack when I get home at about 5; something not too healthy like Wheat Thins, then dinner at about 6:30. Dinner varries wildly... maybe pasta with sauce, veggies and bread would be a typical dinner. For dessert (if I have calories left) a little fat free frozen yogurt or a piece of fruit or a sugar free jello cup (10 cals). If I have no room left left but want something after dinner I will make a cup of herbal tea with 1 packet of splenda.

Hope this helps. :)

A typical day: 

Breakfast: A couple of pieces of fruit (usually an Asian Pear and a tangerine) and a cup of tea

Second breakfast (when I get to work, or a bit later in the morning): a Larabar-brand date bar and another piece of fruit, plus another cup of tea

Lunch: Salad with a half-can of tuna and a quarter cup of grated cheese, an apple, a can of V8, a piece of cheese, and a no-sugar-added Jello-brand chocolate pudding cup

Afternoon snack: a Fruit-to-go brand fruit bar and a Mott's-brand no-sugar-added applesauce, and a bottle of Diet Coke (my weakness)

Supper: meat (often a skinless, boneless chicken breast) and a couple of different vegetables 

Evening snack: another Larabar date bar and a cup of tea after I return from my evening workout

(If I managed to get up and do a workout in the morning I might have a meat at breakfast as well, possibly a couple of slices of back bacon or something like that) 

I work two jobs and so I try to pack several mini meals to eat when at work to prevent eating random things and also to make sure I eat healthily. If I eat poorly I really feel mentally terrible so this is something I do pretty much every work day.  

For breakfast I mix 1/2 c. almond milk, 1/2 c. pumpkin (or half a banana) with two cups of Kashi Go Lean and sprinkle it with cinnamon and nutmeg. I put it in the fridge and either eat right before leaving out or, if running late, at my desk.

For lunch if I am feeling lazy I either bring frozen bean enchiladas from Trader Joe's (or the Cedar Lane ones if they are on sale- SOOO good but pricey) or Boca Burgers (which I make in a toaster oven and then smash up with soy sauce). If I have leftovers I will bring those (sweet potato mixed with chicken breast and curry and cumin in a La Torilla wrap is one of my favourites).

Snacks I have asian pears, greek yogurt (I keep a tub in the work fridge),  apples (I adore apples and have a hard time eating only one a day), cherry tomatoes and the occasional square of Ghiradelli chocolate.

I also bring a Nalgene bottle to work and drink at least two full bottles worth and often green tea as well. If I go with packaged drinks, I love flavoured sparkling waters (generic drugstores brands) and Lipton Diet Green Tea. Sometimes I'll run to Walgreens to get a drink if I am feeling boxed in and need to feel some actual fresh air.