| No one really can help you out by making you a diet to eat. I mean theoretically we can but it won't be good. What some people would eat others would not (for instance, I can eat sardines, tomato, milk, and oranges together in one meal and be good). So therein I'd say your best bet is to start reading labels like the rest of us. It may seem boring and hard but really understanding labels and doing this yourself will help you out SO much more than anyone of us can. Get a macro nutrient breakdown 40/40/20, 40/30/30, etc., and start building meals with consistent distributions of each nutrient.
Some foods you may want to consider though are...
-milk
-cottage cheese
-eggs
-oatmeal
-rice
-bread
-peanut butter
-honey
-chicken breast
-sunflower seeds
-almonds
-banana's (among other fruits, banana's are very calorie dense relative to other fruits) | 
