I don't have links to provide so I'm going to tell you what I eat on a typical day.
Morning : Hot chocolate with a fruit, it can be an apple, a banana, some grapes, etc. Depending on what is available.
When I know I'm going to need more energy than usual I will have 3 eggs fried in olive oil.
Lunch : it is very variable but the starter will often be some raw vegetables (crudités?) and for the main course ill have at least one main source of protein, 90% of the time it will be white meat, chicken or fish, with some veggies, and I usually don't use sauce, only salt and pepper.
Here's two pics of my usual lunch, starter and main course are in the same plate btw :
View attachment 877171
View attachment 877172
For dessert I'll have a diet fruity yoghurt and a fruit salad.
I will also snack on some apples and a few nuts (cashew nuts, hazelnuts, peanuts, almonds, pistachios, etc.) throughout the day to keep the hunger away.
For dinner I will eat a meal very similar to lunch but the main course will be reduced in favor of the dessert which means more fruits.
It is also very important to drink a lot of water, I'd say at least 2.5L a day, more if you're active, I generally drink about 5L of water a day.
Also don't forget that a good diet is way less effective of you don't work out and inversely, you can work out but you won't have good results if your diet is not on par with it.
So to sum up, don't limit yourself on fruits and veggies, they're too healthy to be neglected imo, if you're trying to put on some muscle, try to have a good source of protein at least twice a day, preferably white meat, eat lot of fibers as well as they will make you feel full faster and drink lots of water.
Concerning the quantities of food you should eat, they're totally personal so I can't really advise you on that, the best way of knowing how much food you should eat is keeping track of your calories ingested per day, see if there's a change in your body mass and then adjust that intake to that evolution.
Hope it was helpful and not too long to digest