variety is a bit of a problem I have found that I do tend to stick with meals that I know fit the macronutrient profile but here are a few tips though for your meals.
Pro and Fat meals: I prefer to stick with lean meat choices, you could make a salad with plenty of green veg (spinache etc, raw is best) for fat drizzle with a little olive oil (you could use flavoured, or chop up some whole olives) and add some pine nuts/kernals (these are a fantastic source of good fats and incredibly nutrient dense, a tablespoon is enough) with some sunflower seeds. the combination of olive oil and nuts/seeds proved mono omega 3 and 6 FAs.
Omelletes (I cant spell, sorry!!) are also fantastic as protein and fat meals, just use 2-3 whole eggs, plenty of whites (dont worry about the yolk, the cholesterol wont raise your serum cholesterol levels), some vegetables of your choice and voila!!
Protein and Carb:
Breakfast 300g cottage cheese (provided 39g protein 15-20g carbs) with an apple (I like Crips pink) and a pear (both provide 10g each) with a bowl of oatmeal and maybe a banana mixed in. (I wouldnt recommend all that fructose later in the day though, is best to eat that amount of fructose 1st thing).
dont forget beans and legumes etc, they also provide carbs, mix them with grains to boost the carb content of th grains and provide a complete protein source (although the B.V isnt exactly the highest).