What foods should I eat?

I am 17 years old and I am going to Marine boot camp on June 28, 2010. I am trying to run 3 miles in less then 20 minutes and do 20 pull ups. I can do 14 pull ups right now. I am currently training. I already run/power walk for 45 minutes everyday and I am lifting weights. I am trying to eat better, but I notice that it is really hard to do. Everywhere I look, there are fatty foods. Even where I work (I work in a hospital), there is only fatty, fried foods. They have salads, but they cost $6 for one. For dinner, I eat a plate of salad (no dressing) with chicken. I also eat a lot of fruit such as peaches (not canned), apples, bananas and strawberries. I also eat protein bars. I eat Power Bars and Pure Protein bars. I also drink 3 bottles of water everyday. Now that you know what I want and what I already do, can you suggest what I can eat so that I can meet my goals. What can I eat for breakfast, lunch and dinner? I want to start drinking whey protein shakes. What brand of whey protein should I buy and what should I add to the shake?

I have also stopped eat fast food, fried food, chips, anything with lots of sugar and stopped drinking soda.

I also like to eat light fat free Yopait yogurt, is that bad?

Please don't tell me to not join the military or give my vague answers such as protein, I want to know kinds of foods.