Option one: Call the doctor's office and ask for a print out
Option two: Make a list of assorted carbs that correspond to your requirements. Put each one on an index card. You have foods like beans, quinoa, buckwheat groats, whole wheat bread, etc.
For protein, do the same on a different colored index card. So that would be 4 oz white fish, 4 oz fatty fish, 4 oz meat, 4 oz tofu (or what corresponds)
For fats: Use a third color or one marked with marker dot of a different color, so that would be olive oil, butter, flax seed oil, nuts, gravy base
For vegetables: Use a fourth color and list various vegetables
Then, create menus by taking one of each color.
For calories and other information, join this website (free), fitday.com This will help break it down.
When you have a compound food, such as, e.g., lasagna, you have X amount of pasta, X amount of tomato (as sauce), X amount of fat (olive oil in the sauce), X amount of cheese and meat (which is both fat and protein). I guess in those cases, you will have to give your best estimate. As far as online, maybe, this is like a diabetic diet, and you might find something at such a site. As I see it, with so many books on different plans, there shouldn't be a problem.
I would be nuts enough to create it with the computer and have it spiral bound at Kinkos, and then, cut it apart to mix and match. I have seen books like that. You might have some luck at the library.
Mirkin, Gabe Dr:20/30 Fat & Fiber Diet Plan.