<human>: Can you condense the text into a few key points?

Hey all! So, here's the short version I'm a 21 year old guy, 6'0". Started about a month and a half ago at 295, down to 283 at my last weigh-in, so progress is good! That being said, I feel as though most of the weight loss has been due to cutting out junk food in my diet, I was typically eating at McDonalds three or so times a week. 

I'm working out 5x a week, with HIIT training M/W/F and DC Strength training on T/Th; what I really need help with is the diet portion of this whole business. 

I've been trying to count my calories (using MFP) but I'm not sure completely what I should be eating, I'm getting a lot of conflicting information. What should I be eating, drinking etc. and what should I be cutting altogether? Should I be taking any sort of vitamins or supplements? I don't currently, aside from the occasional protein shake after weight lifting. 

Also, I'm highly allergic to any sort of nuts, and any sort of purely soy-based products (tofu), so I'm having trouble finding meat alternatives. Any suggestions/comments/advice would be killer. 

Cheers!
<bot>: Down 12lbs, trying to figure out a diet plan, can't eat any form of nuts/pure soy things(tofu).