I need a daily dietary plan to build muscle.?

I want a plan that i can use everyday that Is inexpensive, minimal in carbs and fat (i dont care if the food tastes bad) but it must stay around 1200-1500 calories per day. How can I get all the daily nutrition I need in such a small amount of calories. I want to eat these foods everyday…so I just need one meal plan that will get the job done..plus i need lots of protein sources that are low in fat and cholesterol. I wont be bored eating the same food everyday….i actually hate food and do not need to lose any weight but i want to gain some muscle definition and to tone up my body…can anyone help me or guide me to a site that can? I am a female and the only sites i can seem to find are generated towards men who want to build muscle…i want to build some muscle but not so much that i look manly..I just want to be overall toned and bikini ready for summer 2010. I weigh 130 pounds and I am 5’5″, i wouldnt mind losing more weight but at this point i want to tone up more than lose weight….please i need guidance can anyone help?

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