Help With My Diet Plan?

So, about half the food I eat is crap, like I eat a lot burritos and stuff.
I am not fat, I am pretty athletic which is why I need a diet plan. I probably work out 4 hours every day maybe more. So please help me with a diet that has a lot of protein.
Also is peanutbutter good or bad? I know peanuts are good for protein, but I know it has a lot of sugar, but I love. So any suggestions?