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What do I eat and how much?

Good Foods and Serving Size**
             
Carbohydrates Protein Fat  
           
veggies chicken 4oz olive oil 2 tbls  
Brocolli 1 cup turkey (lean) 4oz avacado half  
asapragus 1 cup fish (lean) 4oz almond butter 2 tbls  
spinach 1 cup tuna 4oz almonds 15  
green beans 1 cup pork (lean) 4oz      
carrots 1 cup steak (lean) 5 oz      
tomato 1 cup shrimp 4oz      
mixed greens 2 cup Eggs 2      
zucchini 1 cup string cheese 1      
squash 1 cup cottage cheese 1/2 cup      
bell peppers 1/2 cup          
black beans 1/2 cup          
Artichoke half          
Chickpeas 1/2 cup          
Spinach 1 cup          
Turnip 1/2 cup Watch what you eat!!!
fruits   Food Calorie Carb Sugar Fat
Apples 1 Coca cola 144 36g 36g  
Blackberries 1/2 cup Dr P 150 39g 39g  
Blueberries 1/2 cup Pepsi 150 40g 40g  
Orange 1 capri sun 100 26g 26g  
cantaloupe 2-Jan margarita (8oz) 500 32g 60-80g  
grapes 1 cup gatorade (20z) 122 30g 29g  
pears 1 redbull 160 40g 39g  
Grapefruit half DQ blizzard 360 89g 68g 28g
Peach 1 nature valley  bar 180 29g 11g 6g
Strawberries 1 cup raisen bran (1cu) 290 52g 19g 1g
tangerine 1 skittles 250 56g 47g 2.5g
watermelon 2 cup Fried Chkn (5oz) 300 25g   15g
pasta   Pizza 300 31g   10.5g
brown rice 1/2 cup MD Hamburger 252 31g 7g 9g
whole wheat pasta 1/2 cup taco bell taco-1 170 13g   10g
corn tortillas 2 sm  chai latte S.B 240 47g 41g 3.5g
breakfast   Chai Tea S.B. 230 51g 47g 0g
Oatmeal 1/2 cup Ceasar Salad (full) 400g 20g 2g 32g
bran ceral 1 cup          
low sugar ceral 1 cup Resource Guides
whole wheat toast 1 piece Name buy it Cost    
yogurt 1/2 cup The Daily Plate .com Free -online nutritional info
condiments   Eat This Not That Book $19.95    
Salsa 1/2 cup          
Hummus 1/4 cup          
mustard 1 tbls **  Serving Size might be slightly higher based goals
low sugar ketchup 2 tbls  
low fat milk 1 cup