I'm so sorry that your'e feeling overwhelmed and unsure about what's going on. I totally relate to your panic which can be exacerbated by an attack. Well, first things first, the other poster is right...you may not have IBS...maybe something else is going on, ie., a touch of a virus, etc....You definitely need to get checked out. If you read all the info on this site (not just the boards) you'll see all the medical tests that are necessary to rule out everything else...then if everything is normal, it's likely IBS. In the meantime, salads can be harsh on anyone's stomach and since you're having a rough time, stick to soluble foods (you can find a list on Heather's cheatsheet on this site) like rice, bananas, french bread, etc... YOu can branch to brown rice and SF fruits like the inside of an apple (no skin) if you are feeling better. Stay away from dairy, egg yolks, red meat, and other triggers listed here also. Your stomach should definitely settle down. Oatmeal is a great breakfast if you are tolerating it okay. I have it almost daily and I am a d (meaning IBS more prone to diarreah).
As for a healthy lunch, you can do a turkey sandwich (try to get good turkey with less nitrates, etc.) on white bread, maybe mustard, no mayo or use low fat mayo sparingly, and only add tomato/lettuce if you are doing okay for a few days. You can also eat non-traditional lunches like graham crackers and smidgens of peanut butter, etc. If you do a search, you will find TONS of suggestions for lunch ideas, however, right now I suggest you stick to the bland ones for two reasons: to calm down your system and to calm down your psyche. The less attacks you have, the less anxiety you will have that is directly related to food. With that said, remember that this is just temporary. YOu must find out if you indeed have IBS or is something else going on. And if it is IBS, then you need to read more here on the site or get Heather's book and you'll get wonderful info. on how to do the break-the-cycle diet and add insoluble fiber (IF)which is where you will get most of your nutrients that you're worried about. You may be able to eat salads again, but not on an empty stomach, and maybe alongside some italian bread and in a smaller quantity. You have found a wonderful place. This site has saved my life and so many others who were panicked about our bathroom issues (and yes, the pattern of d that you describe is exactly how it happens for me).
As for the meds, don't change anything yet. YOu already seem like you have an idea of what you need during your high-stress moments so take what you need to get through this period, but get to the root of what's going on physically first before altering anything (just my opinion). Good luck and welcome to the boards. Keep us updated on what the doctor says and if you are successful with eating more sf foods at work. 
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Originally IBS-D for a million years!
Then IBS-A, Now a transformed slightly C
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Re: Is this how it starts?
