Running your stats through a BMR calculator (and then using the Harris Benedict formula to account for your exercise level, which I pitched at moderate), you should be eating 3775 calories a day to maintain, 3275 to lose a pound a week, or 2775 to lose two pounds a week. (You'll need to recalculate these figures as you lose weight, as they'll come down)
In terms of "enough exercise", if you're talking about for the purposes of weight loss, it's relative. You should exercise for other reasons anyway, but the thing that matters for weight loss is being in a calorie deficit (a pound of fat is worth 3500 calories- so a 500 daily deficit should lead to a loss of a pound a week). The more you exercise, the more you can eat and still lose weight.
In terms of a "plan", you need to find something that works for you. Have a look around at what other people are eating and try things that take your fancy there (which you might find in food diaries- I list my food in detail). My personal "plan" (it's not really a plan, more habit and repeating what works for me) is porridge/ oatmeal for breakfast (with milk and usually berries on top), rye bread with cottage cheese, tomato, and spices for lunch, and I go looking for variety for low(ish) calorie dinners which I serve with steamed vegetables, snacking mostly on fruit during the day. But that probably won't work for you, even if you like all those things (and if you don't, it definitely won't work for you), because your calorie allowance is so much higher than mine (my maintenance is about 400 calories under what you need to eat to lose two pounds a week). Keep in mind that getting into too much of a calorie deficit can slow your metabolism which means you'll be worse off in the long run- most people recommend no more than a 1000 calorie deficit per day.
Track what you're currently eating, and see where you can make low calorie switches. Look up the nutrition of things in the shop or on Google before you shop, and make a plan of your own based on your own needs/ tastes/ budget. Don't plan to stick to it in stone- you don't want to eat the same thing day in and day out for months on end- but have some good options readily available to you (e.g., have ingredients for a couple of low calorie recipes ready to go) that will meet your nutritional requirements, satisfy you (that you'll find filling and tasty), and get you to your calorie allowance.
