I'll make this simple...if you feel like having a balanced diet (I'm not sure on your exact goals), then pick one of the (whole) foods from each category and eat it at every meal. Remember to keep proportions reasonable. There are many ways to cook things these, as well as adding spices. This is just a general outline of the things I eat and they are pretty good for you. Boring? Yes, that is why I have a cheat day every week. Does it work? Yes.
Lean Protein- Chicken breast, turkey breast, chunk light tuna (less mercury than albacore), egg whites (or egg beaters), whey , casein, lean beef (round cuts are the leanest), cottage cheese (lower sugar/sodium=better)
Healthy fats- Peanut Butter, Nuts, flax, fish oil, olive oil, canola oil, dressings (without added sugar or hydrogenated oil), avocado, Promise butter spread, products with omega fats.
Unrefined carbs- Fibrous vegetables (broccoli, cauliflower, spinach), whole grains, fruit (whole better than dried or juice, Oats/oatmeal, wraps(low carb variety are normally very high in protein and fiber), sweet potatoes, beans, fruit
Combo foods: low fat dairy (milk, cheese, greek yogurt), salmon
Avoid: refined sugars and trans fat (anything that says hydrogenated oil)
Limit: saturated fat (the amount the body needs for hormones and muscle-building will easily be met through diet), processed food (for optimal health
Now, recipes are vast. If you head over to the bodybuilding.com forums and look through the Nutrition section, there is plenty of them! Most are rather simple as well.