I have used sparkpeople.com in the past. You give them your weight, how much you want to lose in a certain timeframe (they don't allow for more than two pounds a week I think), your dietary restrictions. They will provide you with a weekly or monthly menu, different foods everyday that can be edited and a grocery list can be printed off. They also count how many of ounces of water you drink a day, they give you certain days for exercise, and even show some that can be done for strength without any gym equipment. So you enter in food, drink, exercise. It keeps track of your ratio of protein, carbs, and fat and gives you a graph of what you've eaten vs what you should be eating. I haven't used it in years, but even without losing weight it helped me clean the junk out of my diet and make healthier choices when grocery shopping. It used to be free, I believe it still is.