1. A can of tuna (or any diced, cooked meat, or shredded cheese or chopped boiled eggs) on a big salad, with lots of unrefined oil (flax, hemp or olive).
or
Mix 2 eggs, 1 oz shredded cheese and last night's leftover meat, pepper and some diced veggies. Fry 'em in butter to make a scrambled omelet

2. Go two weeks faithfully on Atkins Induction. On your 11th work day buy some rubbish from the snack machine. Bite into it, taste it and spit it out, and say loudly, "EWWWW!" A couple of weeks eating real food will give you the ability to distinguish between what should go in your mouth and what should not.