A Meal plan that works

I seek a meal plan that works... Maybe somebody can help.
 
I am 5ft9 , 203lbs, bigger than average boned guy...OK...Can someone give me an example of a good diet for me, I do weight lifting and cardio both, I workout 5 times a week. I want to lose the fat, but gain the muscle, which kind of diet can help me reach these goals at this point? as far as calories go? and could someone give me an example diet with 6 small meals a day, I know I need 1 gram of protein per lb of bodyweight, but can someone help with a good meal plan and example of types of foods I need, but yet not go over on calories but yet get enough calories.

stick to whole foods and less sugars.  What is your diet currently ?

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im havin the same prob 5'3 157  wut should i eat
 

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http://www.discussbodybuilding.com/For_Gaining_Mass/m_111173/tm.htm
 
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eat regurlarly 6 small meals  approx every 2-3 hours 1 meal. NO SUGAR... and like between the 15-10 % "Healthy" fat about 50 carb and 30 % protein. And about the cardio, how long your doing that ??? I would recommended like 40 minuts LIIT so that would be like the 6 miles per hour ??  And als do some weights (for maintaining it)--> Your goal is to lose FAT not the MUSCLE.