Good idea to eating healthier, you'll feel better for it and hopefully lose some pounds (weight pounds not money pounds!) I'm like you and can't eat anything first thing but I drink two or three cups of like a barley cup beverage. A banana and a natural yoghourt could be taken along to work. In summer I eat salads at lunchtime and have a big bowl of homemade veg.soup in winter with bread. Mid-afternoon I have fruit then at dinnertime (your tea-time) I have potatoes, pasta, rice or beans with either fish or meat and a couple of veg. Google low fat meals for quite a selection. The thing with healthy eating is go low fat and avoid processed foods like the plague. If you like pizzas etc make your own. I love chocolate so have a couple of squares of 85% cocoa chocolate every day. I also nibble a few pistachio nuts in the evening. Good luck!