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I don't have recipes...but you can watch what you are eating and make sure you read nutritional labels. For me, I have cut out pop, butter, margarine, salad dressings, ketchup (sugar), juices, fried foods, fast foods, processed foods and cheese. Eat lots of green veggies, stick to whole grain breads and pasta, stick to lean meats like turkey or chicken. Watch things you add to meals..gravies, sauces etc...make sure you know what's in them.
Drink plenty of water...someone on here recommeded you drink half your body weight in ounces everyday.
For exercise, you can do anything...walking, run up and down the stairs, or go jogging outside, lunges, squats, pushups, situps....or if you have access to a gym you can include more weights.
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