meal plan help

My main suggestion is just to try to shift your diet to more whole foods, lean protein sources, and complex carbohydrates. That means cutting out most or all processed foods. My daily calorie intake is usually around 2,000 - 2,300 calories/day at the moment. I eat several times throughout the day, each meal or usually consists of somewhere around 100 - 300 calories. The kinds of foods I eat include:

Breakfasts:
1/2 to 1/3 c (measured dry) oatmeal with an equal amount of lowfat vanilla yogurt & a few ounces of blueberries stirred in. I might add some cottage cheese or an egg for extra protein.

Toast (gluten free millet & flax seed bread for me - I can't eat wheat) with a bit of cream cheese and some smoked salmon and some fruit

Occasionally I'll have some kind of cereal for breakfast, but the nutritional value in exchange for calories is usually not that great for most cereals, so I only eat cereal maybe once/week.

Scrambled eggs (I mix one whole egg with maybe 1/2 cup of egg whites), fruit, and will sometimes include some toast or rice on the side.

Mid-day meals/snacks:

Low-fat cottage cheese and fruit

Handful of nuts

Salad or raw veggies with a couple ounces of some kind of lean meat (chicken, pork, fish, sometimes lunch meat, but not the overly-processed kind - I use sliced turkey breast, roast beef, or sometimes ham)

I eat LOTS of fruit and veggies during (especially raw - some of my favorite easy to eat raw veggie snacks are baby carrots, grape tomatoes, and sugar snap peas - but mix it up!)

Dinner is usually some kind of lean meat - usually a 3 - 5 ounce serving, veggie or salad, and something like brown rice or (GASP!) potatoes! I know some people shy away from potatoes, but IMO, as long as you don't eat them every day or smother them with butter and sour cream, they are a fine addition to your menu. I like red skin potatoes steamed in the microwave with a little bit of salt. No need for any butter! I think they're yummy just like that!

I often have one more small snack sometime after dinner.

I track everything I eat on FitDay, and often find myslef adjusting what I eat throughout the day based on total calories and calorie balance (hmmm, looks like I'm a little low on protein today, I think I'll have some cottage cheese....)

I hope that helps some. I know it's not a "meal plan" exactly, but more of an overall way of eating.

Good luck finding what works for you!!

Oatmeal for breakfast.  Grilled boneless skinless chicken breasts and brown rice.  That and a lot of veggies and some fruit for the rest of the day.

If you buy the healthy wraps like Lawash, I'll make a wrap out of the chicken and rice.  Sometimes throw a little cheese in there or avocado or even salsa.

I'll have an occasional Cliff bar for a quick snack on the go.