Want a proper diet chart. Muscle amount.

My weight is 72.8 and height is 5'4". I can take fruits(apple, pomegranate,melon, watermelon, citrus fruits), eggs, oats(veg), poha upma, chapati with veggie, sprouts, curd, salad, daal, idli, nuts/dryfruits, greentea, veg daliya, brownrice. These are some common things which are always available to me, as I am staying in pg. My all blood sugar, thyroid tests are normal. I have a gastric/acidity problem in common bases. And having irregular periods from 3-4 years, that cause bilateral PCO in ultrasonography reports. Please provide me a helpful dietchart, which can followed by me. You also can mention flaxseed/lemonwater/other common herbs or seeds which is helpful for my condition. And please also tell me in what time I can take these, and how. Please. It would be very helpful, if you sending me a proper routine and dietchart. My physical activity is very less, and bady fat percentage is high, low muscle amount.