Looking for literature and materials

Hey everyone. I am looking for something to read or maybe some website with this but I want to know what to eat and what not to eat when it comes to burning fat gaining muscle. I know it's easy to go on and do a quick search and see "eat more protein, less carbs but have enough carbs for energy" etc etc,
I'd like something that breaks down the science and also has some meal plans. I don't really want to pay for some "fad" website or diet book that isn't going to help me learn how to eat to accomplish this goal.
I just did a challenge this month and yeah I cheated sometimes but it really helped with my weigh loss and inches gone. So I'd like to investigate more into what are the good things to eat and what are the bad.
Thanks