Disclaimer: I'm not a nutritionist, dietician, or food guru. I am a problem solver and my tools of choice are the bigger picture, common sense, self-experimentation, and research.
Common Breakfast Foods:
Yogurt (carbs, possible protein)
Eggs (protein & fat)
Bacon (protein & fat)
Croissants (carbs & fat)
Orange juice (carbs)
Milk (whole - fat, carbs, & protein)
Sausage (fat & protein)
Hash browns (carbs)
Oatmeal (carbs & protein)
At a restaurant, a typical breakfast meal could include 3 fluffy pancakes, 2 eggs, and hash browns - roughly 36 grams of fat, 85 grams of carbs, and 22 grams of protein.
Common Lunches & Dinners:
Soup (carbs, fat, protein)
Salad (mostly empty carbs)
Sandwich (carbs, little protein)
Burger (carbs, protein, fat)
Tacos (carbs, protein)
Pasta (carbs, fat, protein is optional)
Pizza (carbs, fat, protein is optional)
Wraps (carbs, protein)
Chicken fingers (carbs, protein, fat)
soda (carbs, unbelievably high)
fries (again, carbs, and fat)
sandwich (carbs, fat, protein)
breaded/fried appetizers (carbs, fat, & maybe protein)
meal w/ 2 sides (usually 4 oz of protein with double/triple carbs)
Common Snacks: (this is what google came up with for "snacks" in an image search)
Are carbs bad? No. But our societal carb loading (without even thinking) is bad.
Even when we talk about healthy foods, what comes to mind?
Fruit. Smoothies. Salads. Maybe veggies and dip.
(this picture of fruit actually came up when I googled "healthy snacks")
WHERE IS THE PROTEIN?
"I'm not a body builder, I don't want to bulk up, I don't need protein."
Really? Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues (like when you get a scrap, bruise, cut, etc). You also use protein to make enzymes, hormones, and antibodies, protecting your body from sickness, imbalance, and neurological illness. Protein is an important building block of bones, muscles, cartilage, skin, and blood, whether you workout or not.
Look at kids' school lunches:
By guessing, I'd say there's about 75 grams of carbs and 30 (tops) grams of protein. Why?
You need way less bready, carbo-loaded foods than society says you do. You need way more protein (and fat) than society gives you. This is probably why protein shakes came about. When you get 20 grams of protein to 75 grams of carbs every meal and you're trying to hit an even total of 150 carbs and 150 protein at the end of the day, you've got to load up somehow.
The moral: CHANGE HOW YOU VIEW MEALS. You don't need to start with bread at the table, a salad, a meal with two carb-heavy sides, and finish with a sugary (carb) dessert.