Often times people over complicate nutrition, constantly trying different fad diets, magazine diets, or a diet off of the internet. First of all, try and stay away from fad diets all together. They may work for a short period of time, but you will most likely gain the weight back at some point. The key to nutrition is to find eat a balanced diet that can be adjusted (based on your goals) and maintained as a part of every day life.
It would be in your best interest to find a calorie calculator on the Internet that will take your dimensions (height and weight), age, your fitness goals, and your daily activity levels to calculate your daily caloric intake. Once you have that number, divide it by four. Take the number you get, and use that as the number of calories you take in for breakfast, lunch, and dinner. Split the remaining calories into 2 snacks, one between breakfast and lunch, and one between lunch and dinner. Doing this will give you five “meals” a day, which will help prevent your body from going into starvation mode (when your body stores calories automatically).
Aside from your calorie management, try and avoid excessive amounts of fat and sugar, and when given a choice, choose the healthiest option available!