why do people want others to think for them... your never going to learn and grow as an athlete if you dont learn the basics about foods and listen to your body. be honest with yourself - you know what is good food and what is bad food... you know what to eat to build muscle and what not to eat... and you know to eat every 2-3 hours... this is all you can learn from those arround you.
now you have to take this information and aply it to your body cos no one can give you your magic formula.... your bodies needs are different to every one elses and the only way you can find it is through trial and error - and this takes months to achieve.
Take it slow and make small adjustments with your ratios of pro/carb/fat and keep adding untill you start to add muscle.
keep your food basic - if you want fancy recipies - become a chef.