This board accepts a reasonable input (20v or less) and provides both 5v and 3.3v regulated outputs.
Here's the parts I use when building this myself:
10uF Capacitors: DigiKey Part P975-ND
0.1uF Capacitors: DigiKey Part 399-4266-ND
5v Linear Regulator: DigiKey Part MC7805CT-BPMS-ND
3.3v Linear Regulator: DigiKey Part 296-21633-5-ND
With these regulators you can run about 1.5A through the 5v output and 0.5A through the 3.3v output. If you go that high you should seriously think about adding heat sinks to the regulators. To figure out how much power you're going to turn into heat, check this out: https://www.sparkfun.com/tutorials/217