Help with meal plan

madmish

I am 28, 5'4" and 117lbs.

I want to increase lean muscle and tone up the last little wobbly bits but I am struggling to get my diet right. I also intend to increase my training as I have just signed up for a Tough Mudder next year.

As far as activity goes at present I do 1hr Aerobics (LBT) on Monday, 1hr Circuit on Tuesday, 1hr Body Pump on Wednesday and a 1hr circuit on Saturday.

I intend to add in some trail running as part of my Mudder training - probably on Friday mornings going to try to work up to doing this as a 10k. Would also like to fit a swim in somewhere.

The main thing I struggle with is getting the right calorie intake and the macronutrient split for my training days. I also struggle to eat on time due to mine and my partners work. I tend to be driving at lunch time so only eat lunch around 2.30pm and he finishes work late so we often only eat our evening meal at 9-9.30pm. I find by this time I am craving carbs (tend to go for wholewheat pasta or brown rice)

I would be grateful for a suggested daily meal plan that I can work from to put together a weekly planner that I am more likely to stick to

Thanks