I don't do meal plans either (it always seems like something else is on sale, or it's just not what I/my family want). But anything that uses rice and beans as the main course would be good (as long as it doesn't have too much fat in it--some red beans and rice recipes, for instance, have a lot). When at all possible, use brown rice and other whole grains--they're very healthy, full of vitamins and fiber, which white rice and flour are totally without.
Probably the best thing to do is to look up "cheap" or "thrifty" recipes, as well as vegetarian ones. Some of the most fattening and unhealthy meals are ones with meat as the base. And if you do have meat as the entree (say, roast and potatoes), make the meat a small portion, and really bulk up on vegetables. Most people do a large hunk of meat and a little dollop of potatoes and green beans--you should do the reverse.
Much of the time, it's not the big things (birthday cake and ice cream) that do us in, it's the little things--the cheese sauce on broccoli, when a little pat of butter would do (or better yet, plain); the loaded baked potato; drinking juice or soft drinks instead of water.
These are more guidelines than ideas--I'm always trying to figure out what's for dinner! :-) But the main thing is to figure out how many calories you should consume, and then figure out how many calories you are consuming. This can be tedious at first, but most people generally eat the same things, so you should just be able to quickly figure out how many calories are in that chicken pot pie. And watch portion size--that's a big thing!
I've just started a blog (chubbybuddies.wordpress.com) for mutual support in weight loss. I'd love to have you on there, sharing your challenges and triumphs!
And I've joined the National Body Challenge on discovery health, and it says that they've got meal plans (but I haven't looked at them yet).