Psst read this--->DIEt Plan please?

i'm an 18 year old make, 6 feet, 155lb. i played football and got gained a good 20 pounds of muscle but i've lost it all since the season ended. i just recently started working out again, about 3 days a week. this is all background info, what is a healthy daily diet for me. i'm not looking for 3000 calories a day, 2 cups of fruit or stuff like that. more for an actual list, like bowl of cereal (weed too if i got some) sandwich for lunch, stuff like that, an actual list. thanks. i'm not concerned with excercise advise, i already jog and workout but i know i dont eat healthy and its startin to show