What are some good healthy meals to build and tone muscle?

Ive been looking around and cant seem to really find a good answer for me. Im about 5"9' and weigh 130lbs and just started lifting weights. I do go to school so im wondering about what lunch to bring. I currently have either a turkey or ham sandwich on wheat, or a bagel with cream cheese. Could anyone give me a list of stuff to eat for breakfast lunch or dinner? Or even some foods and alternatives that i could eat to help rebuild and recover? protein shakes? thanks!