Right now my workout regiment includes running 5 miles a day and doing 50 burpees, but I still don't really do anything special with my diet and I want to maximize the effectiveness of my workouts.

Just a bowl of cheerios with soy milk. (Are cheerios whole grain?)

Apple and a can of tuna fish (Twice daily)

And 64oz of Water daily (8x8)

So that's under 1000 calories I think, probably around 850-900. What else do I need to add to complete my diet? I have protein with the tuna; natural sugars, carbs, and some fiber with the Apples; then vitamins A, C, and Calcium with the cheerios and milk.

I need to add a vegetable and some more whole grains I think. I think Wild Rice and Kale would be a good balance for my diet.

Thats way too few calories.

Chicken breast is great. Tilapia and Salmon are great as well. Yams in water, not syrup. Vegetable stir fry (supermarkets sell frozen bags for ~1.oo, though I would recommend fresh veggies). Soups that are low in sodium, particularly vegetable stews are a good snack. Low-glycemic carbs of all kinds are good in moderation. These are not limited to vegetables...whole grain pastas, etc.

And no, Cheerios are not 100% whole grain. I think bleached white flour is one of the ingredients. I might be wrong.

Yea, I want to be getting around 1500-1800 calories daily. I think I might just replace the cheerios with Oats and fruits in the morning, then pesto noodles and diced cherry tomatoes for dinner.

Are you trying to loose weight?

I'd add nuts to it.

And I've heard bad things about soy.
http://www.westonaprice.org/soy/index.html

Look around that site. It's good for nutritional info in general.

Horrible diet. Cut out the cheerios, cut out anything made with soy, eat some vegetables. And eat more.

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Alright, this is what I got so far.

Breakfast: Yogurt+Oats, sliced bananas, and strawberries
Snack: Can of tuna + apple
Lunch: Wild Rice + avocado in a corn tortilla
Snack: Additional can of tuna (When working on building muscle mass) + apple
Dinner: Pesto Noodles + diced cherry tomatoes

I think I'm almost there, I think this would work out to be about 1500 calories or more. I could alternate in Vegetable soup for lunch and stir fry for dinner on some days. And either cut out my lunch completely if I'm not hungry (It's mostly carbs and fat) or replace my first snack and lunch with tuna on rye or whole grain bread.