Does anybody have a recommended diet/exercise plan, like a meal by meal plan and that sort of thing?

I’ve read the sidebar on TRP and both stickies here and I’ve been working on the mentality part of TRP for a while now, but now I actually need to go work out and lose weight and build muscle. I’m pretty fat right about now, so I need to actually get a regimen so I can lose weight, but I’ve been trying to look up diet and meal plans for a bit and can’t find any. I’ve only recently started going to the gym regularly, so I’m not that much on the way, I just want to find something I can do that’s concrete because I tend to lose paths if I don’t have them written right in front of me, so if anyone has any idea how I can get something like that, link it here.