Just went to the grocery store to start eating better, help with meal plan?

i am 6'1", 180 lbs, 22 years old.

This is the list of items I bought:

Oven-Toasted Quick Oats (1 big can thing)
Minute Instant Whole Grain Brown Rice (2 boxes)
Rice A Roni Long Grain & Wild Rice (2 boxes)
Pepper
Salt
Lowfat Cottage Cheese
Ramen Noodles Oriental Flavor (8 packs)
Butter
Eggs (2 cartons)
Red Potatoes (5 pound bag)
Celery
Cauliflower
Bush's Best Light Red Kidney Beans (1 can)
Bush's Best Black Beans (3 cans)
Bush's Best Pinto Beans (1 can)
Kraft Light Ranch Dressing
Cut Green Beans (2 cans)
Blackeye Peas (1 can)
Whole Grain Whole Wheat Bread
Kellogg's All Bran Original Cereal (1 box)
Pecans (1 bag)
Almonds (1 bag)
Smucker's All Natural Peanut Butter (1 can)
Gallon of Fat Free Milk
Flaxseed Oil Pills (1 can)
Tuna (8 cans)
Salmon (4 cans)
Bananas (6)
Strawberries
Cream of Wheat Enriched Farina (1 box)
Whole Wheat Flour Tortillas (1 bag of 10)
Tomatoes (3)
Fresh Express Hearts of Romaine Lettuce (2 bags)
Broccoli
Apples (4)

So is this good? Will someone please help me put together a food meal plan for these items? I workout on Sundays, Mondays, Wednesdays, and Fridays. I run on Sundays, Tuesdays, and Thursdays.

I work at a conference office from 8-5 everyday so I go to the gym at 5:15.

I also have ON Whey Protein already bought. I just forgot to buy a shaker.

Bump

I would suggest something liquid first thing in the morning and right after your workout.

Therefore, you should try getting a protein smoothie recipe.

Put these into a blender:
bananas
strawberry (could be replaced with oatmeal)
milk
whey powder

That is for two meals already. You don't need anything fancy to bodybuild. For example, gril some sweet potatoes, and have it with some salmon. That would make a meal too.

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

It's best if you can make your own meal plans rather than relying on others, that way you can make adjustments when you need/want to.  It all depends on your goals anyway, and you didn't give any indication as to what they are.  


http://www.discussbodyb...11173&mpage=1#111173

http://www.discussbodyb...11175&mpage=1#111175

-Figure out how many calories you need to eat to grow/cut
-Split calories into 5-8 meals through out the day
-Try and get some carbs/protein/fat in each meal.

You can get much more complex with ratios and what not but that is as specific as I will go