I know I can eat well, because I am serious about this. When I was lifting before, for example, I went for a year without a single piece of chocolate, soda, etc., and ate wholesome foods.
Now you're talking! With that kind of commitment to diet you're halfway home.
I'm not a dietician by trade, so you should take what I'm about to say with a grain of salt. My suggestions are based on my own personal experiences with dieting. Sadly, one size doesn't fit all, as human beings are idiosyncratic in their responses to a given diet. With that in mind:
Aim for 5 (and if possible 6) small meals spaced about 2.5 - 3 hours apart. Try to avoid going more than 4 hours without food, or eating really large meals. The aim is to avoid large fluctuations in blood sugar levels.
Low carb = High fat
Low fat = High carb
Low carb diets work in the short run, so you might consider one for your crash efforts to get in shape. Personally, low carb diets made me feel sluggish and gave me chronic bad breath. Also, there is evidence that ketosis - the state induced by a low carb diet - has serious long term negative effects.
Rather than worry about ratios of carbs/protein/fats, it's easier to select foods based on their nutrient density. Meats and poultry should be lean, while fish can be either lean or fatty - indeed, fatty fish are to be preferred over lean fish due to omega-3 fatty acids. Most of the old-time bodybuilders avoided dairy products, fruits and bread during cutting cycles, but most people would go mad eating the typical bodybuilder's daily menu:
Meal 1 : Oatmeal mixed with egg whites
Meal 2 - 6: Broiled chicken breast, baked potato and steamed broccoli
....so use your own judgement when coming up with meals