Friday Night Dinner

The classic Shabbat Friday night dinner goes something like this:

challah
fish (as a separate course)
soup
chicken
kugel
vegetable dish(es)
dessert

But, you have to make it your own. In other words, make the food that you like best, for Shabbat is supposed to be a pleasure, and if your pleasure is brown rice and stir-fried veggies with sauteed tofu, eat and enjoy.

Shabbat Day

The classic Shabbat lunch goes something like this:

challah
fish (as a separate course)
chollent
cold meat (chicken, beef, tongue...)
salads (pasta, green, veggie...)
dessert

Again, serve what you prefer. Many have the custom of serving dairy at lunch. Bagels, lox, cream cheese, salad, cold soup... great on a hot summer's day!

Seudah Shelishit

The classic Third Meal, Shabbat afternoon, goes something like this:

challah (rolls)
tuna fish
salmon salad
egg salad
cut vegetables

This is the lightest of the three meals and can be as simple as peanut butter and jam on bread. It is said to be praiseworthy to have bread at this meal, so that one washes and bentches. However, any type of "meal" is fine, even if it's just a piece of fruit or some cake.