Welcome to the forum. This can happen to anyone but the important thing is that you are now doing something about it.
The problem with meal plans is that everybody's tastes are different and people's tolerance to carbs will vary. An understanding of the principals of controlling blood glucose levels will allow you to develop a dietary regime which suits you and which will be sustainable because you enjoy the meals.
The basic premise of reducing blood glucose levels is to reduce carbohydrate intake to a level that your body can cope with. Many people find that a low carbohydrate regime of less than 130g per day total carbs works for them in lowering blood glucose and losing weight.
You could make a new start by keeping a food diary, noting everything you eat and drink estimating how many grams of carb you are having so you can see how far you are from the suggested 130g max per day.
You might find this link helpful in finding a suitable meal plan.
lowcarbfreshwell.co.uk
I would highly recommend getting a blood glucose monitor so you can test what meals and food you can tolerate. In expensive ones can be bought on line The GlucoNavil being one with the cheapest test strips. You only get a few strips in the kit so should buy more at the outset if that is something you decide to do.