Lunch: a bowl of rice+meat (chicken breast, fish and beef are all ok)+vegetables.
Dinner: a bowl of porridge (any kind, low sugar)+1 side dishes+appropriate amount of pasta, evening 1 fruit.
Note: You only need to eat 70% full for dinner. To help digestion, you can go out for a walk after dinner and eat fruit after you come back. If conditions are good, you can drink low-fat and high-protein milk before going to bed, and it is better to buy skim milk.
Press this first in your daily diet. As for exercise, you only have dumbbells and arms, so you can't make a plan. You can download two softwares with 360 mobile assistant, video tutorial of thoracoabdominal tear and advanced video tutorial of thoracoabdominal tear. There are many words in it that are also very helpful, or add me QQ, I have ready-made software.