Barb, I can give you guidelines, but I would never be able to tell you exactly what foods to eat and the exact amounts, because we are all different - some of us need more, some of us less. The types of food also depend on what tastes good to you, makes you feel energized, and matches your lifestyle. Your nutrition needs to fit in with your habits and tastes, how often you go shopping, food preferences, etc. When I coach people in nutrition, I help them find what works for them. The pictures in this thread give some idea of portion sizes and nutrient combinations. The goal is to eat everything: carbs, protein, fats. A good plate would have those three, and include vegetables.
As an endurance athlete, these are the general guidelines for carbs/day.
From a broader view, this is a nice resource from the United States Olympic Committee Sport Dieticians and the University of Colorado (UCCS) Sport Nutrition Graduate Program - scroll the page to find PDFs with plates for non-training, moderate, and hard training days.