Here is a general diet plan. However to give you more specific plan I would need to know more for your diet preference (e.g. vegetarian).
Breakfast:
Whole grain toast or bagel with avocado or nut butter
Scrambled eggs with vegetables
Oatmeal with fruit and nuts

Snack:
Greek yogurt with berries
Fresh fruit or veggies with hummus
Trail mix

Lunch:
Grilled chicken or fish with brown rice and steamed vegetables
Salad with a variety of greens, veggies, and a lean protein (chicken, tofu, etc.)
Whole grain pasta with tomato sauce and vegetables

Snack:
Protein shake
Nutri-grain bar
Peanut butter and banana on whole grain crackers

Dinner:
Grilled or roasted lean protein (chicken, fish, tofu) with quinoa or sweet potato and steamed or roasted veggies
Stir-fry with veggies and lean protein over brown rice
Whole grain pita stuffed with veggies and lean protein

Drink plenty of water throughout the day, and limit your intake of sugar, unhealthy fats, and processed foods.
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