I need a complete healthy meal plan

[mindflayer]

You are probably the first male in your family even to think about a plan of action. Good on you. See a doctor for genetics and books for eating better.
there must be a TON of info on the net regarding diet for specific health problems.

For other Easy life extending tips
I really like the Real Age Makeover Dr. M. Roizen
Watch his show on PBS if you ever get a chance.