dieting help

Im not very good at dieting, im 23 im at 290lbs and need to lose weight! Currently i have a football tryout with the mn sting at the end of the month, and honestly im scared to go the shape im in now..i know itll take a ton of effort and motivation but i want to get to 200lbs my biggest problem is fast food and over eatting, so can somebody give me a list of healthy foods that fill you up? a good diet plan? thank you so much in advance any answers are very appreciated