I'm diving in head-first! sHelp!?

I recently saw Food Inc, and loved the information that I gained from it but it merely gave me a more reason to feel bad for eating fast food, and to look out for scams of "all-natural" in Walmart. But after seeing FoodMatters, I was very much more eager to eat healthy and I quickly went out to the nearest Whole Foods market and grabbed as much organic, raw foods as I could wrap my wallet around, and dive in head-first!... With that, I have some questions -

First of all - where do I start with our meals? My wife and I cook about 75% of our meals, and stick to mostly a grilled meat, cooked veggie, and couscous, or rice. Now, I'm leaning more towards a huge raw salad, but where does meat come into the picture? If cooking foods causes your body to treat it as a toxin, how should I go about getting protein into the meal without causing my immune system to heighten? If meat is not on the menu, what else should I eat? Are breads ever okay? How "bad" is rice? How can I know that I'm getting all the nutrients I need on a daily basis?

I found a good article about a typical day of eating, but I guess when I see a blanket statement telling me to get "raw veggies" and "organics", not much comes to mind. I'd love a specific list of foods that I can rely on a week-to-week, day-to-day basis. If I'm eating mostly greens, which ones should make up the bulk of those greens, say, 7-10 veggies that should be the main green intake? What 6-8 fruits should I stick with, too? What are the best 3-4 types of nuts/seeds? Is it ever okay to go with roasted nuts/seeds? 

I also loved the Superfood section of this website! It made me want to go out and buy bulk in each and every one, but I quickly found out that these are very expensive and it didn't seem like these would be a big majority of every meal. So, how should I eat these superfoods - how often, and how much? And when is a capsule or raw powder beneficial over dried or frozen?

A list of meals is really what I'm most interested in. What does a typical week look like? How can I prepare, or when should I not prepare foods and just go with raw? 

That's a lot of questions, but I know you guys are eager to help! Thanks so much!

-Brian