Can someone make me a schedual?

I want one of those workout/eating scheduals to help me lose weight. I was just gonna download one from the Internet but they're for people who can cook well. I'm 14 years old and I go to school from 7:30 to 4:00 were you cannot eat in cl. I can't cook.at all. And I'm in athletics in school for 1 hour a day 5 times a week. I'm also not aloud to go on walks on the behalf of my father, and would lyk to stay on a diet containing 1,400 calories. Basically I would just Like a schedual listing the times I should eat/workout and what I should eat/do. Thank you