First, a little background: I'm a 5'9" ish 22 years old student and I believe I'm somewhere around 5-10 pounds over the weight I'd like to maintain. I used to do a lot of sports, especially long distance (marathon scale) running and well be generally a lot healthier.
However, due to a string of accidents leaving my right knee and left wrist in no shape to be used thoroughly. I also started spending a lot more time sitting in front of the computer mainly because that's what I'm studying.
Now, to the fun part: My wrist has been feeling a lot better and I just got the OK from my doctor to start running again as my knee is in way better shape. I'm really motivated in getting my shape back up to where it was but I'm lacking the proper organization (my good shape used to come naturally as I was running a lot and practicing martial arts and swimming).
Therefore, I'm looking for a tool (maybe web/computer/iOS based or just a methodology) that would help me plan my diet and my exercise program. A couple key things are standing out for me:
It needs to be able to tell me as precisely as possible what I should cook and eat. This is the most important part for me as I have no experience in the kitchen whatsoever and it's the area of my health I'm sure I need the most help with. I can not stress this enough (even if I find it a little sad), I'm sure once I'm started, I'll be able to maintain a healthy diet for a long time.
I'd like it if it was able to compare my calorie intake/calories burned.
Thank you very much.