Have you looked into finding out your TDEE? Once you do that split your macros how you want (ex. 40p/40c/20) and get your total calories needed from protein/fats/carbs.
Gotta experiment with how your body works by how many carbs and fats you put in your body and see what happens.
.5 grams of fats per pound. 1-1.5 grams of protein per pound. Then if you want go 1.5-2 grams of carbs per pound.
Mainly make sure your getting your protein and fat calories in then however many calories you have left from your TDEE, fill with carbs and/or wherever else you wanna get the calories from (protein, fats).
I doubt anyone is gonna make you a meal plan. So I hope what I just said helps.