Ok, hopefull this will work.  I have attached it as a "text file".  But it's really an .htm file.

Right click the file to save to your desktop and then change the name to "menuplan.htm"

The plan is really easy to follow.

Basic Meal Plan = 1200 calories

Sample Menu = An example of what to have for breakfast, lunch, dinner and snacks based on the "Basic  Meal Plan" on the left.

"Special Instructions" = How to add or decrease the number of calories you take in.  Add or Omit the number of food groups listed to alter your calorie intake.

Further down are a list of foods for each food group. Pick anything you want from these. For example if your  plan calls for 3 protein groups for  dinner tonight, then go to the "protein group" and make 3 choices from there.  If your plan calls for 1 fat group, go to the "fat group" and pick a fat choice.  If you are to have 2 starches go to the "Starch Group" and make 2 choices.

You can also shuffle your groups around.  For example say you don't like having a dairy choice at lunch and prefer to have more dairy at dinner. You can do that too!  Simply move your dairy choice from lunch to your dinner menu. So if you were to have 2 dairy at dinner, you now have 3.

And there are some foods that don't count at all! They are considered "FREE" foods which means you can eat them and not have to count them as a food group at all!  So go ahead and have that salad before each meal. It will help keep you full.  However, make sure that you count the salad dressing into your daily plan if you are using any. 

"It is good to see ourselves as others see us. Try as we may, we are never
able to know ourselves fully as we are, especially the evil side of us.
This we can do only if we are not angry with our critics but will take in good
heart whatever they might have to say." - Ghandi