This is a spreadsheet I've been using for some time now. (File ---> Download, edit and fill out to your desire) It's nothing sexy, just a good way to organize my meal for the day.

https://docs.google.com/spreadsheet/ccc?key=0AhoJ2UFtXuNJdGNJY3pJdTljRWp...

As you can see, that was my diet for Oct. 9th. I dont always make a new one every day, I only do that if I change what kind food I'm using. All those macros are either from the packaging, or google, such as google "chicken breast nutrition" and go from there. I do that for the majority of my foods.

I dont always add EVERY little thing. Lots of stuff I dont add in those plans are healthy fats, like fish oils and coconut oil. I dont go crazy with those, so it wont have a profound effect.

Using this format has increased my bulking and cutting efficency ten fold. It doesn't take long to fill out. Just need an hour and a little research on your part. As you can see, I measure things in cups or grams. If you dont have a digital food scale, it is a must buy!