Mate you can come up with the meals you like yourself, just be sensible.
Eat mainly fruit and vegetables, make protein (chicken, turkey, tuna, salmon, red meat - make sure all are lean/fat free/skinless) your second largest consumption, then carbs.
Since you are looking to lose weight I would recommend not eating HEAPS. Stick to 3 main meals and a small healthy (fuit or veg) snack or 2 a day.
for exercise maybe start with weights 3-4 times a week, keep rests between sets short approx. 30 secs.
Now if you focus and work hard you will be able to increase the weight you lift and build strength etc.
Now to help with losing the fat quicker, some cardio will help, running would be great.
But if it's too boring for you, then try mixing up some skipping, bike riding, running, walking, swimming.
The possibilities are endless.
main points to remember when working out how to achieve your goals
burn more calories than you eat = losing weight
eating more caloris than you burn(healthy diet w/ regular meals)+ intense weights + good recovery =
building muscle.
check with some other guys advice on here, someone like user shrek or cruxis and ofcourse admin all seem to know their stuff really well.
they might be able to give you something more detailed or specific not to mention correct anything I've gotten wrong.