There's really no "weight training diet" (healthy diet is healthy, for anybody) but you should aim for about 100g of protein or more a day if you're lifting heavy to help your muscle recovery (about 1g of protein per gram of lean body mass). I'm 5'10" and I aim for somewhere around 125g of protein a day, and I do well on that. I'm pretty focused on making sure I eat yogurt, cheese, meat, etc. and I sneak protein powder into my daily iced coffee also. Also, low-fat chocolate milk makes for a fabulously tasty after-workout recovery shake.

There's nothing wrong with protein shakes, but "real food" is obviously better if you can do it. Depends on your budget and taste preferences, really. We have some threads around here discussing protein if you care to look. Keep it simple and find something that works for you.

http://www.myfitnesspal.com/topics/show/959359-i-think-i-ve-finally-figured-it-out-sadly

http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

Actually Eat, Train, Progress would be a great group for you to post in when it comes to body recomposition. They're very knowledgeable over there.

It might take a while, but lifting will definitely change your body composition. And Dani is right - healthy is healthy is healthy. I try to aim for about 80% real food and 20% processed over the course of a week (personally, all my processed intake comes from chocolate. ). Eating is something you have to do everyday, so enjoy it, try to get some protein in everytime you eat, and lift -the rest will take care of itself.

As for snacks: Beef jerky (if you eat meat), nuts, cheese sticks, greek yogurt (go for plain and add your own sweeteners/flavorings), hard boiled eggs, etc.

This weekend I was out of town and had limited access to cooking facilities. I went to a Whole Foods and found Vega brand sport protein bars - no soy, no dairy, no gluten - but seriously tasty (they use pea protein). As far as a 'packaged' food goes, they were just about perfect - no HFCS, no weird preservatives, all 'whole' food ingredients. Very handy for an in-a-pinch snack.

And if you cook at all (heck, even if you don't), your slow cooker is your friend. It's an easy way to make a large volume of a protein-based dish (e.g. Mexican chicken and beans) that will last you throughout the week.

And, if you are going to try to hit that much protein, up your fruit and vegetable intake -your body will need the fiber!

also, 28% is bang in 'healthy' - what are you aiming for?! remember, no fat = no boobs!