Hi Shaun,
Just to give you a brief overview in relation to your question here's a few tips:
No more than 2 slices of multigrain bread or 1 multigrain roll per day. In your example, you have 8 slices of wholegrain bread - that's 6 too many!
Fruit cup in juices - you'd be better off grabbing a piece or two of fruit in it's natural form ie) a whole apple, banana, peach etc.
Breakfast looks fine. Shake it up with some breakfasts such as rolled oats (not instant porridge); baked beans on your 2 slices of toast; fresh tomato & cottage cheese (i recommend the weight watchers cottage cheese) on 2 slices of toast; a poached egg & grilled tomato with perhaps some mushroom & spinach and even 1 slice of bacon with the fat cut off (you wouldn't do a big breaky like this more than once a week)... you could also have your cereal (ie weetbix, oats or all bran) with a tub of low fat yoghurt & 1 slice of toast (leaving you the other slice of bread for with lunch or dinner)...
Try to keep any microwaveable meals to an absolute minimum - sure they say healthy and so on, but you can't beat using fresh unprocessed products. That could mean having tuna & salad for lunch, or a salad roll or a baked potato (no butter) with cottage cheese (instead of cheese & sour cream) with salad.
Vegetable soup is also a great add in either as a snack or a meal - and preferably not something from a packet. Happy to send you a simple soup recipe that is filling & nutritious if you wish - and it's very easy to make.
Dinner - a super simple way to figure out dinner is this: divide your plate into quarters: one quarter is your meat (it should be no larger than the palm of your hand, and you should have fish or chicken over red meat, and red meat only say twice a week)... grill it don't fry it. One quarter of your plate is your carbohydrates, whether this is a potato (no more than one), or some pasta or rice or cous cous or your bread (if you have bread left over from your daily guide of 2 slices)... the other half of your plate should be vegetables - either salad or steamed vegies. You can also stif fry your vegies, and rather than using sauces, you can use many beautiful herbs & spices. I am a huge fan of chilli & cumin & garam marsala... limit your oil/fats to no more than 1 tbs of olive oil or a spray of olive oil. You can also just as effectively use a bit of water to stir fry your vegies.
Essentially, try to avoid processed & packaged foods as much as possible, and use fresh fruit and vegetables as much as you can, as well as wholegrains & legumes & cereals. Keep an eye on your meat/protein portion - no more than the palm of your hand, and try to drink 2-3 litres of water daily. Limit your coffee & caffiene to no more than 2 - 3 drinks per day (caffiene is great for inhibiting weight loss if you have too much). Keep your fat intake to a minimum - no more than the size of your thumb. If you would normally eat a lot of cheese, try & switch to cottage cheese as it's high in protein & very low in fat.
Hope that helps some -
Kaz