The perfect healthy homemade meals for losing weight?

I'm 13, and a little overweight. I want to get for, fast. So I was wanting to know the perfect foods I could prepare for breakfast, lunch, and dinner.Like what would I make?

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here is the list of foods, separated into 3 categories:- good sources of protein - good sources of carbs - good sources of fat Good Sources Of ProteinChicken (without skin) Turkey (without skin) Lean cuts of beef Lean cuts of pork Lean cuts of lamb Lean cuts of veal Eggs Egg whites Tuna fish Salmon Shrimp Lobster Flounder Sardines Snapper Swordfish Trout Crab Clams Scallops Milk (2% or skim) Cottage cheese (low fat/non fat) Yogurt (low fat/non fat) Tofu Black beans Garbanzo beans (aka chick peas) Kidney beans Lentils Lima beans Navy beans Pinto beans Miso Soybeans Peanuts Almonds Cashews Hazelnuts Pecans Pistachio nuts Natural peanut butter Pumpkin seeds Sunflower seeds Protein powder, protein shakes and protein bars Good Sources Of CarbsBrown Rice 100% whole wheat bread 100% whole wheat bagels 100% whole wheat pita bread Whole wheat/whole grain pasta Sweet potatoes Yams Oatmeal Buckwheat Bulgur Bran cereals Garbanzo beans (aka chick peas) Kidney beans Black beans Lentils Navy beans Pinto beans Lima Beans (Fruits And Vegetables)Apple Orange Plum Banana Grapes Strawberries Peaches Pears Cantaloupe Pineapple Broccoli Brussels sprouts Cabbage Asparagus Spinach Lettuce Romaine lettuce Avocado Cucumber Eggplant Tomato Cauliflower Celery Turnip Bok choy Mushrooms Peppers Green peas Good Sources Of FatSalmon Mackerel Herring Anchovies Sardines Scallops Halibut Fish oil supplementsPeanuts Almonds Walnuts Cashews Natural peanut butter Olive oil (extra-virgin) Flax seeds Flax seed oil Pumpkin seeds Sunflower seeds