There are lots of good meal plans, the best one is the one you can easily do without a lot of stress.
I have struggled with my weight since I was about 19. After that point, the default for me was to gain unless I intervened and changed both diet and exercise. I was 348 lbs and could not lose weight no matter what I tried. I eventually had weight loss surgery at age 51. I am now am about 228 lbs and am 54 years old. I play tennis and racquetball and lift weights. I would feel more comfortable at about 200lbs, so I still have a way to go. Playing active sports makes it easy to get cardio in. I'm done before I know it.
I found that some important things even before getting to a food plan was to look at my kitchen. I had to ask myself, Would you want to cook in this kitchen? A clean, well-stocked kitchen is a joy to cook in, even if you make only very simple meals. A messy, disorganized kitchen is a nightmare. Most people need to prepare at least some of their own food to lose weight and eat well because very few restaurants supply really balanced, nutritious meals.
Whether you eat 3 or 6 meals, balance is important. If you want to lose weight without building lots of muscle, decrease calories. If you want to build muscle, increase strength training and calories. European men are very thin and do more cardio and less strength training than American men. For specific activities, different diets may apply. But in general lower fat protein, vegetables and fruits are your stock in trade for weight loss. Good carbs rich in nutrients are part of the mix, but perhaps not at every meal.
You could eat 3 meals and a snack, 3 meals and 2 or 3 snacks and adjust the size of the meals and snacks to fit your needs. Every meal or snack should have a protein; a vegetable or fruit would be good at every meal. Carbs such as sweet potatoes, beans (both protein and a carb), whole grains are great to have in moderation, probably not every snack or meal. Make a list of all the lean proteins you like. Do you like salmon? Chicken? Low-fat dairy such as ricotta cheese or cottage-cheese? Make a list of all the vegetables you like: Carrots? Peas? Onions? Make a list of fruits. Make a list of good carbs. You will pick from these in composing your meals.
Sometimes lunch for me will be:
P=Baked chicken leg (I like legs because they are very handy, easy to store, eat, and cook, many will choose breast meat because it is much leaner, but you can lose weight eating chicken legs).
V=Green salad with light dressing, tomatoes and red peppers
F=Minneola tangelo (my favorite)
C=Brown rice with onions, mushrooms and raisins
You can mix and match healthy carbs and combine with proteins. Using small amounts of olive oil or butter is good in my book. Reduce animal fats, except for fish.
When I follow this basic plan, mixing and matching as my heart desires, I tend lose or maintain weight depending on portion sizes. I try to pick a variety of fruits and vegetables so that I have a different fruit at each meal. Of course, I love pizza, hot dogs and french toast with maple syrup. My answer isn't never, it's once in a blue moon.
Meal planning and prep is very important. Think about your week. Where are you at various meal times? Are you near a frig or microwave? That may determine what you can bring with you. If you know that fast food is your only option at a certain meal. Figure out in advance what you will eat from their online menu, picking the lowest fat, lowest sugar options of reasonable portion size.
When will you prepare your food? At night before work? Sunday afternoon? Figuring out when in your schedule you will cook or prepare food can make it go easier.
You may notice that I don't even mention ice cream, baked goods, chips, cookies, soda et al. They are not part of my routine diet. That doesn't mean I won't ever eat them. Of course I do, but not on a regular basis. I don't buy them for consumption at home. If I am going to eat dessert, I usually eat that at a restaurant that makes fabulous desserts, but don't bring it home.
When do you shop? I'm not sure about your circumstances, transportation, et al. Make sure that you bring a list of foods that you want to prepare during the week and buy enough fruits, vegetables and proteins to satisfy you for the week, but not so much that stuff goes bad. Some people shop every other week. Others prefer to shop every other day, only buying what you need to prepare for the next day or two. Your choice. The important thing is to make the vast majority of your choices healthy in how you plan for, purchase, store, prepare and, eat food.