Here are my thoughts on this, though I am not an expert! It sounds like an excellent approach you are taking and much more likely to succeed long term than a drastic diet. Rather than following specific meals, you may do better to focus on eating plenty of lean protein, lots of veg and food that has not been processed, or at least as little as possible. Aim to include lean protein and veg/fruit with every meal and reduce (not ban!) carbohydrates, again especially processed ones.
Following this rule, a bagel wouldn't be good because it is highly processed, bleached and milled, lots of additives, but if you really want bread then a slice of seeded/granary probably a better choice, in a similar way that porridge oats would give you a healthier breakfast choice than cereal. You don't need to eliminate fat but stop saturated fats and go for olive oil, raw nuts, avocadoes, nut butter (except peanut), but not very much! Coconut and coconut oil very good for you.
No reason to avoid dairy for health (in fact the calcium you get from it is very good for your bones) unless you think you may have an intolerance, but be careful with yoghurts, most contain loads of sugar. I believe Greek yoghurt has more protein than most and no added sugar though, so this, with chopped fruit, would make a good breakfast or dessert. Make one of the fruits banana for extra energy. If you have milk, make it skimmed or 1%. So breakfast ideas - porridge with chopped banana or a palmful of sultanas and a drizzle of honey or sprinkle of cinnamon or a bowlful of berries with a tablespoonful of Greek yoghurt maybe with a sprinkle of low GI granola for some carbs, or a piece of granary toast with a poached/boiled egg or topped with almond butter and a small chopped banana.
Lunchtime take a pre-prepared salad to work if sandwiches really hard to avoid. Eg the night before mix up a small tin of tuna with cannelini beans, cherry tomatoes, red onion, chopped parsley and some capers with an olive oil and lemon dressing. Or roasted veggies with couscous and feta (French style dressing). In a rush take a couple of hard boiled eggs and have them with a piece of granary bread/toast with butter. If you are really hungry then a baked potato with beans. Or buy a superfood salad from pret, or a veggie wrap and some pre-roast chicken from supermarket.
Snack regularly! If you are like me and you don't, you will get really starving and binge on rubbish. Mid morning and mid and possibly late afternoon choose from things like a skinny cappuccino, a small palmful of nuts, half a small avocado, a cup of miso soup, a boiled egg, small tin of tuna, a slice or two of (nice 
not reformed) ham, a banana, some crudités and a little houmous (don't have all of these or more than one of each a day though 
). Don't eat loads of fruit as it has lots of sugar, lots of veg is good though. If you like crudités take a box to work and eat as much as you like.
Dinnertime I would try and avoid carbs all together if you are feeling "good" and aiming to lose weight - have lean meat or fish with salad and or vegetables. A nice sauce, but not too much will be fine so you don't feel you are depriving yourself completely (a favourite of mine is a huge piece of baked smoked haddock on a bagful of steamed cabbage greens with a poached egg and a spoonful or two of m&s fresh hollandaise on top). A lean steak with big salad also great. If you want carbs try for unprocessed, low GI ones, sweet potatoes, lentils/beans/pulses rather than white rice, pasta or bread. Avoid lots of alcohol but a glass of wine two or three times a week should be fine and again, not make you feel like you are suffering too much!
Have a small treat once a day, but make it about 100 or so calories, so a couple of squares of dark chocolate, a small ice cream or a couple of biscuits. Again this is about not feeling like you are depriving yourself so that you bin the whole plan. Finally if you really really want it, have the big bowl of creamy pasta once in a while-it wont make you put on 3lbs in one go and you can get back to the healthy stuff afterwards. Hopefully if you stick to the general approach you won't fancy it so much after a while anyway, you should feel much healthier as a result of it all.
Last thing...exercise! Aim for 30 mins of cardio 5 times a week and some resistance training at least twice. Will make a huge difference.
Let me know how you get on