What is the best weight loss diet plan for men?

I'm 5'5 and weigh anywhere between 130 - 140 and I am not toned by almost any standard. I'm not fat, but I'm definitely out of shape. I'm looking to lose about 10-15 pounds relatively quick and gain lean muscle. I need a full diet plan, what meals to eat when, aka: what do I eat at breakfast? What do I eat before my workout? What do I eat after my workout? Lunch? Snacks? Dinner? Supplements? Protein shakes? I'm not trying to be too thorough, but I have never dieted nor really had a workout routine. I need specific brand names as well.

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