hackskii

I would eat oatmeal in the morning at about 40-50 grams for carbs. I would mix in 2 scoops of whey protein with that oatmeal. This will help to sweeten it without sugar. Put a small amount of butter in it or some flax seed oil or take a capsule of fish oils. This will give you the carbs, protein and fats all from good sources.

Bananna with a small can of albacore tuna.

apple with a small can of tuna

1/2 cup of black beans small amount of corn and a chicken breast.

2 cups of broccoli a slice of cheese and 4 eggs.

salad with vinegar and olive oil and a can of tuna and maybe some tomato and 1/2 potato with that.

see how small the meals are and the ones that dont have fat, you can add some good fat like peanuts or avacado or flaxseed or even olive oil. Keep the ratio to something like this 40 30 30 for carbs, protein and fats. But like Jock said you can go higher on the protein.
This will help you with fiber and balancing the carbs, protein and fats. I would eat 6 meals a day spaced out.
Dont eat over 500 calories in a single sitting.
150-200 grams of protein a day.
Biggest meal in morning tapering throught the day.
Dont wait over 5 hrs ever to eat a meal.
With the above diet you will get anti-oxidants, vitamins and minerals along with fiber.
But it could need some refining though.
First you need to figure out how much protein you need. This is done by finding out the amount of lean muscle mass you have. Then depending on activity level your protein requirement for supporting that muscle mass. Then you have your 30 percent of total calories for protein. All the other percentages of fats and carbs are taken from the protein requirement.