You may want to take a look at some Nikons as well, as you'll feel right at home with their controls and navigation.
When buying bodies used with a smaller budget, you essentially can either buy a new or last gen entry level DSLR, or an older (2, 3, or 4 generations old) but higher end DSLR.
You'd probably be able to finance a D3000, D80, or even a D200 if you shopped around. That being said though, you wouldn't have much room left over for some glass. You'll probably be able to find a D60 for $200, but keep in mind that it's an older body and will be considered almost "obsolete" within a few years. The D70/D70s can also be picked up for a lower price tag, but they're both quite old bodies. However, you will get a higher end body, with better build, a top LCD, and a feeling a bit more reminiscent of your old D90.
Regarding lenses, you'd be able to get an 18-55 kit lens for around $60 online, while it's not the greatest lens, it's pretty decent for general photography, and works excellently outdoors. For indoor photography, consider an older 50mm f/1.8 AF, but it's worth noting that a lens like that would only focus on a higher end body like the D70, D80, or D200. The entry level cameras don't have an AF motor built into them, so you'd be out of luck there. The 35mm f/1.8 is also an excellent, cost friendly DX lens that will autofocus on all cameras, but even as it's a great deal at around $150 used, you'd still have to up your budget. Some of the older AI/AI-S primes would be great choices for lenses as well, but they'd only meter on higher end camera like the D200, or a newer D7000. A 3rd party flash is also a cost effective way to get goos shots indoors without breaking the bank.
Overall, I'd say that if you can find one for a good price, a D80 would be a superb camera for you. If you can find one for around $200, such as this one
on eBay. Add an 18-55mm kit lens onto that, plus a 50mm f/1.8, and you'd have a great combo for both indoors and outdoors. It may be a bit of a budget buster after shipping, but it's worth it. Being only one generation older than your D90, you'll feel right at home and have a camera with relatively modern specs.
Regarding a tele lens or an all-purpose lens, the Nikon versions are quite expensive, so you'd be looking for a 3rd party variant from Tokina, Tamron, Sigma, or another brand. I'm not too much of an expert on those, but the others seem to be recommending the Tamron 18-200, so I'd trust them.
Just keep in mind though, a good photographer can make a great image with any camera, so don't get caught up too much with gear