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help come up with a diet shopping list for specific needs?

Is there a website that can tell me what i should get for a low calorie diet to tone my thighs and abs or a diet plan in general. im really young, 16, and im not fat, but i wanna be tighter. thanks!

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1. Check a BMI calculator to set your weight goal. http://www.aarp.org/health/healthyliving/bmi_calculator/?CMP=KNC-360I-GOOGLE-HEA&HBX_PK=bmi_calculator Your BMI should be between 19 and 25. http://www.aarp.org/health/healthyliving/bmi_calculator/?CMP=KNC-360I-GOOGLE-HEA&HBX_PK=bmi_calculator You should find exercise that fits into your daily routine, like walking to school, bicycling to the grocery store, and hiking through a local park. Try to perform these moderate exercise activities for at least an hour every day. Eat more fruits and vegetables, since these are both filling and filled with the nutrients that your body needs. Let me give you a summary of my meals in a typical day: Breakfast: A high-fiber cup of oatmeal, brown sugar, cinnamon, and vanilla. A pint of coffee or green tea. Alternatively, a high-protein scrambled egg with an Anaheim or Pasadilla pepper, a handful of mushrooms, and half-cup of cheese, with a topping of Greek or Italian spices. Two bananas. Lunch: Snacking and a meal at work is one orange and two apples; ten-grain, flax-meal, psillium home-made crackers with a half-cup of spreadable soft feta; a half-cup of cinnamon-sugar almonds; a pint of coffee; a quart of water. Alternatively, a soup of clam chowder with a half-cup of added mixed seafood such as clams and octopus or split pea soup; dried figs and apricots to satisfy hunger between meals; a half-cup of cayenne-coated sunflower seeds; a quart of water. Dinner: A half-head of lettuce with thousand island or blue cheese dressing. Two bananas with a glass of milk. Two cups of herbal tea. Alternatively, a high-fiber, multi-grain and flax meal pasta with red sauce, adding mushrooms, peppers, bok choi, and a few black olives. Another meal is stir-fry vegetables in a ginger terriyaki or vegetable spring rolls with duck sauce. A cup of brown rice or wild rice, not a true rice, as a high-fiber side dish is very filling with green tea or herbal tea. My daily exercise routine is 16 miles of biking, unless the weather is nasty. If the weather is bad, I run 4 miles a day with a backpack. On my days off work, I usually hike about 5 miles in winter due to snow on my paths and 10 miles in summer. Try to do at least an hour of moderate exercise per day, which can be a commute to pick-up groceries, get to work or school, or a hike in a park or neighborhood. Look-up healthy eating and other topics related to your health at WebMD as well: http://www.webmd.com/default.htm http://www.webmd.com/diet/default.htm The best colon cleaners: strawberries, bananas, oatmeal, apples, psyllium husk powder, and flax meal. If these do not work, try a cheap laxative like generic calcium polycarbophil or sennosides. If you still want to pay more for roughly the same effects, try "Acai Berry Cleanse" or Cellular Research Formula "Colon Clear" and "Total Body Purifier." Buy a juicer and pulp apples and other fruits. Make vegetarian stir fry and serve over rice. All of these are safe and effective purifiers. Healthy Homemade Multi-Grain Crackers [Fenske Recipe] 1 c. Gluten Flour 1 c. Red Mills 8-Grain Flour 2 T. Flax Meal 2 T. Psillium Husk Powdered 2 T. Olive Oil 1 T. Sugar 2 t. Salt 1 pkt. Yeast After thoroughly stirring the dry ingredients, add 3/4 c. of warm water and stiffen dough as needed with more flour. Use Red Mills 10-Grain "Cereal" and coarse sea salt on the board and roll-out the dough into a thin layer and cut into pieces. Spread olive oil on a baking pan or stone before 425° for 15 minutes. Fish Wrap [Fenske Recipe] 2 T. Olive Oil 1 t. Italian or Greek spices 1 Tilapia fillet 1 Salmon fillet 2 t. Parmesan 4 T. Mozarella 4T. "Miracle Whip" or tartar sauce 1/2 t. Coarse sea salt 1 T. Pistacio/Almond chopped 2 Slices of "Eating Right" turkey bacon Mix ingredients in a bowl. Melt in microwave. Fill a multi-grain burrito wrap. Additional chopped bok choi and lettuce can be added to the wrap.
2. Hi Kelsey; I don't think you can get any more specific than eating fruits and vegetables to assist you in having a healthy body and give you the energy to exercise. It's the exercise that will tone your thighs and abdominals, not the foods. Other foods you should have in your diet are whole grains like oatmeal, and good fats like olive oil. I have provided you with a good resource site that talks about exercise, good vs. bad fats, foods you should be eating and motivational tips. I'm a swimmer and love doing squats to keep my legs toned. Walking is still one of the best things you can do for your shape and overall health. Good luck! Terri