PED and MAP files are just specific formats. If you have SNP data, for a basic map file all you need are chromosome, position, and SNPs.
If you have your data in a spreadsheet like format what you'll need to do is put the columns in the order of chromosome, position and then the snps. There should be NO headers. The genetic distance is not necessary if you run plink with the --map3 option. All values have to be white space separated (either tab or space). I believe the examples show the alleles separated by white space, i.e. 'AA' as 'A A', but unless the code has changed I believe you can load it as 'AA' with no problem.
For the ped file you need family id, individual id, father id, mother id, sex and phenotype. The order of individuals in the rows of the ped file are the SAME ORDER as the columns of genotypes in the map file. If you don't have any families, or just don't know relationships, then you have to put in dummy values. Like this:
FAM001 SampleName 0 0 0 -9
The 0 for mother and father specify no mother and father. 0 (or number other than 1 and 2) means unknown sex. And the -9 means unknown phenotype. You SHOULD use -9 for phenotype. If you have real phenotypes, use those. Here is the ped format reference.
There are various options to indicate missing data and alternative formats, but you'll need to dig into the PLINK documentation to decide whether you need any of that. What I tend to do is to take a spreadsheet like file, remove the header and use the header (minus chromosome and position) to generate the dummy PED file if I don't have any additional information.