I got a book that has some nice diets in it, the problem is it uses LOTS of protein and other supplements, and by doctor's orders I can't use them because of acne and so. So I need 6 meals per day, and each meal 400 calories give or take, with 40 grams of protein, 30 grams of carbs and 10 of fats so it's a 4/3/1 ratio. What I need is some ideas (without supplements, even whey protein for now) for each meal so I can have a 400 cal 4/3/1 meal, because now I started and I really can't find enough things to eat. I'm going to eat the same every day, and here are some things I have been eating, though I have no idea how much protein they have, except for tuna and cottage cheese:
eggs
cottage cheese
normal cheese
chicken breast
tuna
(tuna is probably the only seafood I can eat, so please don't recommend anything like swordfish or shrimp, also for other kinds of meat I can only eat things without pieces of fatty skin, cause I just can't stand the feel in my mouth, hence I can only eat meat like chicken breast or steak and so)

So if anyone can give me like a recipe or whatever it's called for any of the 6 meals so it meets the 400 cal 40g protein 30g carbs 10g fats requirements per meal more or less it would be greatly appreciated.
Thanks and cheers for a new body for me

Why does every meal have to be the same macro of 4/3/1

As long as at the end of the day your macros are adding up to what they should, then your fine.

Well yeah, that's right, it's just so it's easier and the suggestions I receive can be from different people but in the end add up to 4/3/1 and 2400 calories. I saw this site: What Do 300 Calorie Meals Look Like?
but I can't find 400 calorie examples, and it doesn't include how much protein, fat and carbs it contains, but if people can give me examples like that with approximate values for the protein, fats and carbs I would just love it

Your not going to get anyone to give you exact meal plans.

in grams, how many proteins/fats/carbs are you allowed in a day? Don't feel like doing the math.

Protein: 240 grams
Carbs: 180 grams
Fat: 60 grams
Of course it can be divided somewhat non uniformly, it doesn't have to be exactly 40/30/10 per meal. Anyways, I'm not asking for exact meal plans, just some meals i.e. 2 whole eggs, that have roughly the distribution of protein, fat and carbs I need, because right now I can't afford a doctor to give me a diet or anything similar

Just start getting familiar with the calorie content of foods and how many fats/carbs/proteins you need. Eventually you'll be able to go " Oh, i need more protein and fat so i'll add one more egg". Eat a normal diet, but record it into FitDay - Free Weight Loss and Diet Journal and observe how much your eating of everything. The next day tweak your diet little bit by little by until your macros are all lined up.


heres a site that might help
Hyperstrike Meal Lab

Thanks a lot for those sites , I got the program FitDay, and it's way better than the site itself, as I get graphs and it adds all the proteins, etc. from very food, now it's pretty easy setting up the macros right and everything.