Need a work out plan, Cardio plan, and food plan.?

Ok so as every one knows sumer is coming and i want to look good for when it comes but just bc its coming doesnt mean i wana stop working out. I am 15 years old, i weigh 125-130, And im 5'6-5'7. I kno that i should consume protein but im at a loss for how much. I am getting the whey protein powder bc thts best for kids and muscel buliding. THe only weight i have is 8pound dumbells. Id like a plan to work out on my abs, my arms, and my chest. I would say legs but i am curently joinging a lacross team but its only once a week so i do need a carido plan i dnt do much but if you have any ideas on cardio plan that would help also i know carido is required for A flat stomach and that what i need. As for food i try to eat some kind of breakfeast like a banna but i really dont get up eairly, for lunch i eaither eat rice beans and chicken from a spanish place-or i eat bacon egg and cheese on a roll- Or pizza mostly i eat those at lunch. For dinner i either eat chinees food maybe once every 2 weeks. i mostly eat chicken and rice with letace and onions thats what i eat every day mostly, or i eat pork chop. As for snacks its anything. Pleaz help with my foodds. I want to cover the work out plan first bc i do use scooby work out plan but its kinda boring and its been giving me a pian on my side buts its gone, The foods is next and then the cariido..... ALso if you have a good protein shake receipe that would aslo shelp bc i plan to work out 3 times a week. MON-WEND-FRI. giving me 2 days out of those to rest and do cardio and then sat sun is rest and more cardio. Pleaz help me and i dont want links to other sites just strait info. Id reall appreicate it and take your time finding everything for me thak you :)