Basically a good diet for weight loss and muscle building consists of lean proteins (including eggs though they are higher in fat), fruits and vegetables, whole grains, low fat dairy if you don't have dairy issues, and good fats like olive oil, avocados and nuts. Sugar should be avoided. Alcohol is iffy and probably should be avoided for a while until you are close to your goals. A macro allotment of 30% protein, 30% fat and 40% is often suggested and would work for a starting point, but might need to be adjusted for your personal requirements. People doing more cardio tend to need more carbs.