Breakfast- wheat toast w/ peanut butter or marmalade
Lunch- whole wheat Sandwich with one slice of lean turkey/ham/beef (1tbsp mustard or mayo or w.e) . Or whole wheat pasta with tuna
Dinner- any lean meat and veg
Its pretty boring but you cant really go wrong with that. Just get as much protein you can from lean meat to build muscle. Sorry i dont have more exciting meal plans.