M.M.
Hmm, foods that are you friend right how:
Almonds - great snack for protein and fat, and to fill you up
yogurt
string cheese
hummus/veggies
any white meat
fish
steamed veggies
steal cut oatmeal
whole grains - nothing white
Watch your portions and sugar intake. swap for natural sugars where you can (truvia is a nice substitute, and I like Agave Nectar to sweeten oatmeal and tea).
Keep each "meal" between 200-300 calories.
Hope that helps. It's more about what kinds of food you're eating, rather than getting exact ratios in. Those are some basic guidleines above to get you started.