Like most people, you will probably only do what
you want to do. I will now answer your questions.
I am not sure what your schedule is like, but personally I eat every 4 hours. I consume nearly 4000 calories per day, but I am extremely active. If I were you, I would maintain an "eat every 4 hours" schedule while eating a balanced breakfast of eggs or yogurt, whole wheat toast or oatmeal (plain), turkey meat, small orange juice, and water.
Four hours later, eat a healthy lunch of a salad consisting of chicken breast, tomatoes, baby spinach, etc... with balsamic vinegar. You could also eat half of a whole wheat pita pocket with the same ingredients. There are so many options if you remember to eat "whole" foods and stay away from the canned or boxed crap.
In between lunch and dinner, try a protein bar or a protein shake. I make protein shakes at home with ice cubes, 1/2 cup of apple juice, banana, 2 table spoons of peanut butter, and vanilla protein powder. It is delicious!!!
For dinner, eat light. Do not consume too many calories later in the day. Eat about 4 ounces of chicken, fish, or beef...plenty of veggies, and a complex carbohydrate like brown rice.
Keep YOUR caloric intake at 2000 grams per day if you get at least an hour of moderate to rigorous exercise. On your off days, cut back to 1500.
Fat loss varies with how much fat the individual has. I have put people through plans that had them lose as much as 10 pounds per week in the first month. Subsequently, they leveled off, but were consistent with at least 3-5 pounds per week until they were within their goal.
As for lifting, get a set of 5 and 10 pound dumbbells. You should be doing overhead shoulder presses, side lateral raises, bent back rows on a bench, pull-ups, chest flies, pushups, crunches, leg raises, arm curls, and tricep extensions on a bench.
Do this routine for 3 sets of 15-20 repetitions with 20 being an absolute effort. Regarding crunches, do 5 sets of max. Do this on Monday, Wednesday, and Friday. If these days are not obtainable, make sure that you have at least a days rest in between workouts. You will be sore for a few weeks, but make certain that you stretch before and after your routine. This is a beginners program, I will update your routine after 90 days. Make sure that you still run three days per week on your "in-between" weight lifting days.
Watch the pounds melt off!
Here are examples of the exercises...
overhead shoulder press
Side Lateral Raise
Bent back rows
Pull-ups
chest flies
pushups
crunches
flutter kicks/leg raises
arm curls
tricep extensions on bench