Fats are good for you. Eat .45 to .5 g of fat per pound body weight.
.8-1 g protein per pound. Fill the rest of your tdee with carbs. Fats 9 cal per gram, carb and pro are 4 cal/gram.
Your tdee can be found (at least ballparked) by multiplying your weight by 12-15 depending on activity level of lifestyle.
Eat chicken, steak, salmon, tilapia, oats, sweet potatoes, fruits, vegetables, nuts, nut butters, extra virgin olive oil.
Look into intermittent fasting.
Eat 250-500 cals below your calculated total daily energy expenditure (tdee) to lose and 250-500 cals above to gain.
That should get you started.