Can anyone please convey me a honourable diet to follow for toning or where on earth to find one,and not atkins any?

i just have need of something affordable and written out well to followCan anyone please convey me a honourable diet to follow for toning or where on earth to find one,and not atkins any?
Ok, here it is.
Eat plenty of fruits and vegtables............. 85%
Eat lean meat............................. 15%
Stay away from soda and sweets
Don't guzzle processed food ( anything that comes in a box )
Good livelihood on recognizing that the Atkins diet is desperate. If you eat 5 or 6 small meal per day consisting of a soaring quality carbohydrate source plus a lean protein and a elevated fiber source, it will create the caloric deficit while keeping you out of starvation mode. For example: grilled chicken breast+brown rice+steamed carrots
Also, here is a free website near a sample lunchtime plan plus some good info on rotund loss nutrition along with a fighting fit foods list.