For your diet, stick to a 40/30/30. 40% from protein, 30 from carbs and fat. Fats should be from olive oil, salmon, nuts, avacados.. Protein should be from what has been said, and carbs from fruits and veggies. Stay away from processed flours.
Shop only for food on the perimeter of the store.
As for lifting, do compound movements. Deadlifts, squat cleans, front squats, pull ups, push ups.