Can someone help me..?!

Can someone help me..?

Can someone help me create a day by day diet schedule? Like, I have to have someone help me plan one out DAY BY DAY for the whole month. I'm really bad at this. I've tried several time,s but nothing really helps. And I need to be more active. I am 14. About 5'4ish? and I weigh 145. I'm over weight for my height. Please someone help me? I need it to be healthy and something I can do, like, with my parents not minding.

Hey!
Good for you for deciding to do something about your weight, it's a great start! I'm 14 as well, i know all about the pressure to be thin!

To ensure you get all the nutrition your body needs throughout your weight loss, your diet plan should include all the food groups. Food choices within each food group and portion size matter the most. A diet plan that tells you a food group (such as fat or carbohydrate) is “bad”, or a plan encouraging the exorbitant consumption of a single food group, such as “eat all the protein you want” is best to be avoided.
Also, make sure your goal is realistic! For example, there is no way you are going to lose 50 kilos in a month! The key is to be patient, and not to try out a diet that they say works super fast.
Very important, no amount of dieting is going to give you great results is you do not become active! Start slow, just a jog around the block or something like that! (when I am running short on time, I put on a funky song and dance to it..... it must look so strange.... but it really gets the heart pumping!) Also drink lots of water!

Ok, now for the meal plan..... drumroll....


here is an idea of what would be a good

BREAKFAST

1 large egg scrambled or fried, use a pan sprayed with oil spray

1 slice whole-wheat toast with 1 teaspoon butter or reduced calorie or margarine

1/2 grapefruit

1cup skim milk

LUNCH

1 chicken salad sandwich made with chicken breast, celery, lettuce, 1 teaspoon mayonnaise, pita bread or 2 slices whole-wheat or white bread. (remember-you can trade any type of sandwich for what's on the menu)

1 apple (or other whole fruit)

carrot cut up with 2 teaspoons of non-fat dip on the side for dipping.

1 juice pack drink

DINNER

lean roast beef, broiled (other lean protein source)

1/2-cup mushrooms, fresh or canned, served hot over beef

2 cups tossed salad with 2 tablespoons reduced calorie salad dressing

1 cup cooked broccoli

1 cup skim milk

SNACK

2 cups popped light popcorn

1 chocolate milkshake (low fat recipe)

Approximate totals for the day: 3 milks, 4 breads, 3 fruits, 2 servings of protein, 4 vegetables, and 3 fats.

If you don't like a food on the menu, you may substitute any type of food for the ones listed as long as they are the same type of food and is the same portion size!

hope this helps!
good luck!