Whats a good diet for a 14 yr old and exercise?

I'm 14 and i need a good diet that won't get in the way of school and stuff. (like what to have for lunch and recess and breakfast as well as a snack after school) Also i need to do some exercise but i don't want to do running in the morning are there any that don't involve lots of cardio or do you have to do cardio to lose weight?