@Raks
I faced the same dilemma of cutting down calories and increasing my protein and fruit intake.
For breakfast I used to have omelette of four egg whites, without the yellow that is. That removes all the cholesterol and gives us high protein. This along with a single banana shake. Alternatively I used to have 2-3 types of fruit along with banana shake. The shake gives us good proteins from milk and one helping of a fruit. In your office setting you can have poha, upma or idli as they are steamed carbohydrates and not fried like paranthas, which I would stay away from.
For lunch I stuck to just one thing - Big Salad! I used to pack it up from home and take it with me. In the corporate setting I am sure you must be getting lunch, or buying your own lunch. You should opt for a good helping of green salad with cucumber, green sprouts, lots of leafy veggies like lettuce, cabbage, maybe some broccoli, sometimes tofu etc. I put in one apple or pear as well and that gives me another helping of fruit.
For dinner I used to have 2 chapatis, very little or no rice, and at least two helpings of all the vegetables and dal made at home.Since I keep myslef light, yet full, during lunch I allow myself to have carbohydrates at night.
Research has proven that it is the carbohydrates in the food that make us drowsy during the day time. So I just cut them out from my day!
I lost 5 kgs in as many weeks. Diet control along with regular exercise has shown me the results.
Oh and its not as if I don't splurge and don't have junk. I do. But in limited qualtities. I have everything from pizzas and pastas to soft drinks and ice creams. But everything in moderation and make sure that the sodas are of the diet variety, the cheeses and dairy products are low fat, and carbohydrates are whole grain.