Need a nutrition plan!

Hi all!

I've never been terrible at healthy eating, but I know this just isn't going to cut it for training for a triathlon! All I did last week was some strength training and swimming and by Saturday I was about dead! I ended up falling asleep on the couch right after I got off work @ 7:30pm! I finally got in bed at about 1am, then didn't get up until 9:30am this morning! Not good at all! I know I need to get more sleep throughout the week since I'm only getting 6 hours max and closer to 4 minimum. I know how to fix that problem, but I don't know what I should be eating, when I should eat, ratio of protein, carbs, fats, etc. Is there a good website with an example eating plan that I could start out on? If not, any suggestions for books? The thing that is really confusing me is that I've only really ever made eating plans to lose weight, and not as fuel for my body! I do need to lose weight, currently 5'3" and 167 lbs as of last Wednesday. I'll weigh again this coming wednesday. One thing that usually makes eating plans difficult for me is that I'm a college student with little time. (money, too!) I don't want to spend 2 hours making supper! I also am making it just for me, so stuff that reheats well is a plus.

Thanks for any help/advise!

Rachel