chicken breast, fish, brown rice, sweet potatoes, olive oil, eggs, cottage cheese, natty pb. Thats about it.
Depends on your height and whether you want to cut now or not. You cant bulk for too long because your body gets used to it (not completely true but a good rule to stick by). If you want to see your abs then you should cut down. You'll also have a clean slate when you do decide to bulk again; makes it much easier to gain weight and strength (past where you were when you started to cut).