Get back on track diet, please help ^^

[sodatab]

I?m 25 5′10 and about 210lbs right now. I was GETTING into decent shape and let myself become lazy and lost focus on where I was. I never really had a good diet plan because I?m not the best informed YET on how to do so but I?m fully ready to follow a real diet plan. I?m stationed in barracks and don?t have my own kitchenette or anything so any plans have to revolve around food I can get at my chow hall (cafeteria style) or things that can be made with a microwave. I have a good variety of fruits, veggies, eggs, meats, breads etc etc available to me daily. I just want to cut back down to a more reasonable weight while getting back on track where I used to be. (leaning out around the 190~ level) Any help would be amazing, PM or respond here is fine. I?m willing to put in an amazing amount of time or money too if needed. Supplements are fine, as well is buying some extra food items if needed. Thanks in advance for ANY help.

Jenkins

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[sodatab]

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[determined4000]

6 meals a day of
a. Lean Protein- Chicken breast, turkey breast, chunk light tuna (less mercury than albacore), egg whites, whey , lean beef (round cuts are the leanest), cottage cheese
b. Healthy fats- Peanut Butter, Nuts, flax, fish oil, olive oil, dressings (without added sugar or hydrogenated oil), avocado, Promise butter spread, products with omegas
c. Unrefined carbs- Oats/oatmeal, whole grains (breads/cereals), wraps(low carb variety are normally very high in protein and fiber), sweet potatoes, beans, fruit (whole better than dried or juice) and LOTS of fibrous veggies (broccoli, cauliflower, spinach)
low fat dairy (milk, cheese, greek yogurt)
Avoid: refined sugars and trans fat (anything that says hydrogenated oil)
Limit: saturated fat (the amount the body needs for hormones and muscle-building will easily be met through diet), processed food (for optimal health)