Here are just a few, to tide you over until you learn to read labels your self.
Solid Protein sources:
Boneless skinless Chicken Breast (eat a shit load of chicken i would advise spicing the shit out of it until you grow a pair)
Boiled*yes boiled* ground beef (boil then rinse off the fat)
Lean cuts of beef (dont over do it on this)
Fish (dont over do it on the fish)
Eggs (soon to be your new best friend, avoid frying them, unless its a protein/fat meal, use whites for just protein)
Protein Powders (watch out for hidden fats and carbs in these)
cheese (read labels, use only with a protein/fat meal)
Carbs for use when not imedietly after your workouts:
oatmeal (another one of you soon to be best friends)
whole grains (in general are a only ok source for carbs)
fruits
__________(check fiber content if it has alot of fiber it should be ok, just make sure theres few to no sugars)
Carbs for post workout:
maltodextrin
dextrose
waxy maize starch
___________(insert within reason any fast absorbing carbs here, research the Glycemic Index)
carb/protein foods (use spareingly):
milk (skim)
fat free cottage cheese
good fats (you may not understand the importance of these but you'll learn)(remember use only with protein/fat meals):
Olive Oil
Coconut oil
Fish Oil
Vegetables (yes i know i put them in a category of all their own)(eat ass loads of vegies, if you dont know what ass loads is your not eating enough):
Spinich
corn
carrots
________ (low calorie vegetable here)
Hope that help that should help hold you over until you start reading and understanding things on your own.
__________________ Of course we must all fear evil men, but there is another evil that we must fear more… and that is the indifference of good men.
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