Weight and Resistance Training - eating clean for dummies

please,i still don't have a handle on this.
i've lost 30lbs on atkins this past year,and have just started lifting again. i've also added the elliptical machine three times a week. i have read that atkins won't provide me with enough carbs anyway,and i know i'm ready to add the good ones like fruit and whole grains in again,,but which ones and when?
also,because i am working to drop another two dress sizes, i need to eat for fat loss as well as muscle building.
i do know that oatmeal for bkfst is a good thing. but that's about all i know. can anyone enlighten me? tia,suz.

Suz,
Most of us eat a ratio of 40% protein, 40% carbs and 20% fat in our diets. Basically, that means equal amounts of protein and carbs in each meal. We also tend to eat 5 or 6 times a day, for the purpose of keeping blood sugar/insulin levels constant and thus promoting fat burning.
I personally follow the Body for Life/Eating for Life plan - the EFL book is a great resource to get you started, and has tons of great balanced recipes.
So, in your breakfast example, oatmeal is a great carb to have, but balance that out with 5-6 egg whites to go with.
Cindy