I don't follow a formal diet menu plan -- I aim for 1500 calories a day, and occasionally allow myself 1800. I can eat 2000 once in a while without gaining any weight as long as I get right back on it the next day. I read a good way to jump start your metabolism and get past plateaus is to not always eat the exact same amount of calories every day, that's why I occasionally vary it.
I keep track of every bite I put in my mouth -- if I taste something while I am cooking it, I estimate the calories and add it.
I generally eat three 400 calorie meals, and 300 calories of snacks -- I vary this somewhat if one meal is less or I snack less, I may eat more at another meal, as long as the total comes out okay.
I try to eat as much whole real food as possible, and I read all food labels to see what's in it. I avoid white sugar (I use demerara sugar very sparingly in my tea), high fructose corn syrup, MSG (monosodium glutamate), and sodium nitrate and sodium nitrate in processed meats. Basically, if the nutritional info on a package is full of words I can't pronounce and/or things that I don't readily recognize as food, I avoid it. So I eat very little pre-packaged processed foods, with rare exceptions (I do eat Banquet chicken patties occasionally).
I have cereal with vanilla flavored almond milk for breakfast several days per week, and on the other days have 2 eggs fried in cooking spray and a dry english muffin, and occasionally oatmeal with a little rice milk or almond milk and 2 tsp of demerara sugar. Lunch and dinner vary, depending on what I had for breakfast, what I have in the fridge for leftovers, and what I am cooking for the family. I do try to eat a lot of fruit, vegetables, and lean meat.
My one indulgence is dark chocolate -- I buy Hershey's Special Dark candy bars, and share them with the kids. One bar is divided into 12 sections, and is 180 calories. I eat 3 sections for 45 calories, or up to 6 for 90 calories if I have enough calories left, and give the rest to a kid. I eat them 3 or 4 times a week -- like I said, it's my one indulgence, but it keeps me from feeling deprived. I put small pieces on my tongue and let them melt slowly, and make that little piece of candy last as long as possible. Occasionally I eat Tootsie Roll midgees -- they are only 24 calories each. Chocolate is my one weakness/vice that I have left, and I don't intend to give it up entirely.
But I am consuming a whole lot less of it than I used to.
I am not sure if this is what you were loking for, but since you asked about a diet menu plan, I thought I'd share what I do.
I am sorry that I can't help with the smoking thing -- I quit in 1983 -- maybe someone else can help you with that.....
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