Not a dietician:
I think what you're looking for here is something that is a base that would include cooked grains, legumes, and cut up fresh or frozen vegetables. Then it could be treated as a salad, olive oil, (vinegar) and topped with grilled chicken or fish daily. Or heated (stir fried or roasted with olive oil) and topped with grilled chicken or fish.
The underlying mixture could vary weekly - or just stay the same.
You'd want 200(grams/day) x 7(days/week) x 4(calories/gram) calories in the basic mix. 5600 calories for the carb base
2 cans black beans, drained (3 cups) (690 calories)
4 cups cooked brown rice (865 calories)
(Below listed as raw unless indicated differently)
3 cups carrots 157 calories
1 cabbage cut up 1285 calories
10 medium tomatoes 221 calories
4 medium onions 176 calories
6 cups green beans 186 calories
15 stalks celery 123 calories
6 stalks broccoli 308 calories
4 10 oz bags raw spinach 261 calories
1 large head cauliflower 210 calories
1 package frozen shelled edamame (green soy beans) 475 calories
2 cups snow peas 53 calories
1 large green sweet peppers 33 calories
1 large green sweet peppers 25 calories
2-10 oz packages frozen Brussels Sprouts 232 calories
1-12 oz package sprouted mung beans (what you find in Chinese foods) 102 calories.
That gives you 5602 calories. Divided into 21 meals it's 267 calories per meal; or 800 calories per day.
14 appropriately sized servings of (George Foreman) grilled chicken breast
7 " " " " " " " salmon
or 18 chicken and 3 fish servings - served separately or proportioned out.
Adjust olive oil/add olives
And that's a good start!
You'd have to be careful that the vegetables and meats wouldn't spoil. The meat you could cook and then freeze days 4-7 until you're ready to use.
The beans and rice would be kept separate.
I think the rest could be mixed except I'd keep the spinach separate until ready to use or cook.
Again, I'm not a dietician.
I got most of the calorie counts from the USDA database here:
http://www.nal.usda.gov/fnic/foodcomp/search/
You could make a spreadsheet with the nutrients you listed and adjust until you get the combination you're looking for.