I'm looking for a relatively grain-free meal plan for slow, continued muscle growth and fat cutting. I'm around 13% BF right now, and would love to cut down to 10% while maintaining my current weight of 140# (essentially trading muscle for fat).

I'm not the best cook, but can follow a recipe. The problem is that most recipes I find online don't give me the macros the end result contains. Does anyone happen to have an awesome meal plan that would fit me?

My stats:
4-5 CrossFit WODs / week
2-3 three or four-mile runs / week
1x / week I usually do something else fairly active, like surfing

I end up struggling in terms of just needing something thats more satisfying to the taste buds. Any feedback is super, super appreciated!