<human>: Give me the gist of the text in a nutshell

Hi loseit! I'm sorry if this is the kind of post you hate to see here, but I really really need some help in order to lose weight. I've been reading the posts here, especially the 'how to get started' wiki, but I still can't wrap my head around everything. So I hope it's ok if I post my issues here and ask for some extra help from you guys.

* I am a 27 year old lady who just moved to Tokyo. I weigh 93kg and my BMI is 30 (I am 167cm tall). According to google, that means that I weigh 205lbs and am 5'6. My cholesterol, blood sugar and everything else I've tested is perfectly fine.

* I do not eat meat in general (I do eat fish, but no other seafood). I also have no clue what to cook for myself, since I've always eaten out back home. I didn't necessarily eat badly, though, since there was a great salad bar by my work that I always had lunch in. But here in Japan it's been very difficult to plan meals or eat anything other than carbs.

* I basically live paycheck to paycheck. Most of my money is used up on groceries and I feel like I don't use it wisely, cause it doesn't feel like I buy much with it. I have no money saved up so I keep thinking that I'll do things next month when my paycheck arrives. But I really do plan on buying a secondhand bike soon.

* I have a yoga mat and internet access at home, so I've been looking around for workout for obese people. I tried a regular workout for beginners and it was too hard on my knees (I tripped on the stairs and hit my knee on the edge a couple of weeks ago). I have plantar fasciitis on both of my feet that got better with rehab but has gone back to being terrible after moving here.

With all that being said, I am not trying to come up with excuses. I really want to be healthy and look good. And I would really appreciate any help. 

So, to
<bot>: can anyone help me out with meal planning and grocery shopping, especially here in Tokyo? And any tips on exercise for someone overweight and with plantar fasciitis would be great.