What is an example of a perfect meal plan for one day? (nutrional + calorie wise)?

My suggestion is to go to www.mypyramid.gov. Its a site that helps you with nutrition. when you are on the home page, to the left it will say "myPyramid tracker" in the blue bar thingy. then go all the way to the bottom and click "new user registration". when you are done with tht, click on "proceed to food intake". from there, type in all of this food one by one and click the one you thinkis good. when you are done, click "select quantity" and then put the amount you ate.click "save and yze.