There are 2 types of diets I would recommend:
50%protein/20%carbs/30%fat, from daily BMR...
BMR=weight x 12
or CKD...read my CKD manuel for more info: (Ketosis/Carb-up)
http://www.mesomorph.net/bros/docs.php?ID=46
Foods for 50/20/30:
EFA's like: flaxseed oil, sesamese seed oil, sunflowerseed oil, grapeseed oil, olive oil, peanut oil
fish oils (fish)
Low-GI carbs: oatmeal, brown-rice, yams, beans, sweet-potato
Lean Proteins...try to at least get a serving of each type of protein...milk,casein,whey,soy,egg
P.S. you can start the first 2 weeks with 50%protein/30%carbs/20% fat, then switch to 20% carbs instead of 30%. It depends on how many carbs you are consuming now.
Mr.X