Get yogurt, cottage cheese, maybe some protein bars (I love Luna bars and Special K bars and Slim Fast Shakes
), whole wheat pasta and breads, etc.
From there, keep a food log. I used one at s park p eople (no spaces) which allows you to also track your exercise. They will tailor meal plans for your specific caloric needs. You don't have to get obsessive, just try this for a couple weeks to see where you are at calorie-wise and to see how much fiber, fat, carbs, etc. you eat as well.