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You should measure out your macros (i.e caloires, pro, fat, carb intake per day). Try out this http://www.calorieking.com/
or other such sites, to get a general idea of what your taking in, and from there you can get some suggestions.
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I found a REALLY good website for this. My friend that's in the contest with me tipped me off to it. It's www.thedailyplate.com.
It has every food (including from restaurants) imaginable that you can choose, and it tracks EVERYTHING from amount of protein, carbs, sodium, cholesterol. You build your profile and input height, weight, goals for your diet, and tracks every single thing that you eat. It figures out how many calories you should be eating a day based on your stats and your goals. It even allows you to enter your workouts for the day and it figures out your net calories for the day. This will be a very important tool for my diet. Thanks for the tip!!