I've been looking for the same thing. Seems like nobody wants to commit! I've seen like:
50% veg and fruit
25% protein
25% starch
In terms of plate proportions.

And add a glass of milk or a yogurt or some cheese. That would be a full meal.

Personally im just trying to watch my quantity to where I dont feel so full after I eat. Cuz im not good at portion sizes, and im not good at stopping. So I am just really working on figuring out the right portion size for me and fixing just that much. And not going too long between meals because if I get too hungry, I dont eat the proper foods. I'll eat richer food.