Hello there!
A meal plan that's ideal, depends on the goal you are crafting it around. Do you want to lose weight? Take out the fats, want muscles? Include some carbs for energy, some 2nd type carbs for fiber and proteins for the mass gain. Want to do both at the same time? You gotta look at the nitrogen balance that your diet is going to allow, the testosterone production and the estrogen control. As all of these factors are the key players in muscle growth, and weight reduction. Apart from this, yes REST and EXERCISE are other 2 pieces of this 3-piece puzzle.
I'm willing to solve the problems of our readers with you, and I'm looking forward to a very pleasant conversation with you about it. :)
Warm regards,
Nayab K.