Many people are posting a diet up and asking for advice, its hard to judge the protion of a food and calorie content just by someone saying "cereal & milk, or "chicken and pasta", some people have larger meals and some people smaller ones......
If you have any questions then feel free to post them up. anytime
But to construct a diet firstly you would need to know how many calories you are burning off per day so firstly have a look at
This Calculator if your aim is to build mass then add to this figure 500 calories, if you want to lose bodyfat then subtract 500 calories per day, this is a starting figure and as time goes on then you can adjust the food intake to suit how your goals are progressing.
If your not sure about nutrition then have a look at these articles Nutrition for Beginners
Part 1 and
Part 2
Once you have the basics from the above articles then have a look at
How to create a diet For advice on how to put together meals for your given calorie requirements per meal, it also gives you ideas for food choices per meal, and also includes; calories, protein, carbohydrates, and fat content of different food choices, the calculations are given per Oz (28g) of each food listed
Anything you are not sure of then post your questions up....