Weight loss - reached a plateau- need help

You need to be in a consistent calorie deficit to lose weight. As you lose weight, your body uses less energy, and your maximum rate of loss slows down. You may have to adjust your calorie goal (let MFP do it for you, just pick a lower weekly rate of loss), and tighten up your logging, and stick more closely to your calorie goal, to continue being in a calorie deficit.

Your body's natural daily weight fluctuations can easily mask fat loss, and this tendency will only intensify as your rate of loss gets smaller, so you need to watch your weight trend over time.

You don't need any meal plan besides the one you may want to create yourself, in fact, you're more likely to stick to your calorie goal if you pick your own meals.

Finally, you don't have to exercise to lose weight.