Read a load of articles on nutrition and building lean muscle etc and then came up with my own plan, based on how much protein i calculated that I needed.
I never really set up much in the way of meal plans to be honest. just tried to split my calories sensibly over 3 meals as a couple of my shakes counted as meals.
A favourite of mine was 150g Brown rice, 2 Chicken breasts (light dusting of paprika), 3 eggs (poached or fried) a load of brocolli and some hot sauce. Couldnt get enough of that shit.
Im much smaller muscle wise now than i was as I took a break from lifting (and the expense) for a few month.
That supplement diet i was on was pretty expensive.
EDIT: Aslo cant recommend Cassien protein before bed enough.
EDIT 2: these articles on this site are great: http://www.muscleandstrength.com/articles/main.html