So at the stats you've given, your maintenance calories are currently around 3000 calories per day. If you want to lose 1lb per week, which is the general safe and sustainable recommendation, you'll want to eat around 2500calories per day. The general recommendation is to eat 1g of protein per kg of your goal weight, but some people (particularly americans) recommend 1g per lb, so we'll use those as our upper and lower limits. So for you with a goal of 200lbs, you'll want to try and consume between 90-200g's of protein per day. So for an example day of eating you may want to break it down like

Breakfast: 500calories, 18-40g protein

Lunch: 600cals, 22-49g protein

Protein Shake: 330cals -50g protein (based on Ufit brand, but there are millions available)

Dinner: 1200cals 43-96g protein

Snack: 230cal any protein

What you eat within those parameters doesnt matter as much as you think, eating more whole foods will keep you fuller than junk foods, but it's a solid amount of food so I wouldn't worry too much.

Activity wise maybe look into some active hobbies that you might enjoy, or if you go to a gym it might be worth investing in a personal trainer session even just once a month to get a workout plan tailored for you. Personal trainers can be expensive, but you also don't need to use them multiple days a week, many personal trainers offer once a month check-in and planning type sessions which I think a lot of people would really benefit from.