Protein:
Chicken breast, boneless and skinless
Top sirloin, the less visible fat the better
Salmon, Tuna
Eggs

Carbs:
Oatmeal
Whole grain rice
Wheat pasta
Sweet Potatoes

Fats:
Condiments for cooking the above should get all the fats you want
Try to always use olive oil instead of regular oil or butter when cooking
Fish Oil/Flax Oil - good fats
Avocado