This Is What A Perfect Day Of Eating Looks Like
This article is just a few years old, but it rings as true today, as it did then. This is such a great example from Prevention.com. Obviously, change the times according to your own schedule, but everything looks great. You may not have career where continuous breaks for short bursts of exercise is feasible, but you can definitely take a 5 minute walk during your regular breaks throughout the day.
The closer you can get to an active, movement-filled day WITH multiple small meals throughout, the better you will be.
Take a look at this great article describing the PERFECT day of food. Fill in and substitute as you see fit, but THIS IS THE BLUEPRINT!