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Diet overhaul advice needed

I know we've had a lot of diet and weight loss threads here, but I'm wanting nutritional advice. I grew up on processed foods and eat a lot of fast food as an adult. I'm busy and have not learned how to cook. Is there a recommended goto book for planning menus and eating healthy? I want nutrient rich meals. Stay away from sugar and starch, right? So what's for breakfast? And I don't like oatmeal without sugar.

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