I believe in eating 5-6 mini meals a day. I feel as though I am constantly snacking, but I have a lot more energy and my body continues to tone up. The secret is that you must keep your meals small. Everything in moderation is fine, as long as the majority of your diet is protein, healthy fats, and vegetables. If you are trying to lose a few pounds a week, then I would avoid: bread, dairy, sugar, anything that is diet, juice and spreads like mayo, butter etc.
As soon as you start eating clean and feeding your body properly you will not only feel amazing, but the fat will fall off. If you work full time, I would encourage you to bring a lunch at least a couple of times a week.
You choose what goes in your body, so choose foods that energizes you, build a strong/lean physique, increases your metabolism and give you overall health.
Food is fuel!