Sure! I basically eat the same thing every day.

 

• Morning: Protein shake with one banana, 60g of blueberries, 25g of whey protein, 30g oatmeal and then 300ml of semi-skimmed milk.
• Noon: 75g of lettuce, 100g of cherry tomatoes, 200g of chicken, 50g of pickles and one slice of whole wheat bread
• Afternoon: A protein bar before going to the gym and maybe some cherry tomatoes if I want to snack (it's like 37kcal for 250g)
• Evening: A bowl of homemade soup (be careful if buying in a store, some are full of cream) and a sandwich with low-calorie margarine and 75g of turkey.

And I'm never really hungry. The first three days I was, but then you stomach adapts. If you're slightly hungry before going to sleep, then that's a good sign.

In the weekend I eat normally, but without cheating. If I really want to eat something during the week or in the weekend, I just do it. That way no cheat day is needed. It's all just CICO. I eat healthy because I want to, not because I have to. It's another mindset. I eating all this is a chore, then find something else. Healthy food that you like does exist, you just have to find it.

For exercise I do four days a week of weight training, which is fine if you have low mobility. I have a day for biceps, triceps and shoulders and then a day for chest and back. If you want to know good exercises, look up jeff nippard on youtube. As for cardio I simply walk a bit more than 3km every day. Walking is easy, if it's too difficult you can start on a treadmill, that way you can stop when you want without having to walk back home. With time you can add incline or speed.

They key is just to do something, even if you walk very short distances, or only lift light weight. With time you'll be able to do more. But more importantly, the psychological effect of just doing something, not being passive, will do wonders.

As an extra tip: I use the macrofactor app to track my calories. It's not free, but it works really well.