what to eat

I am a little over 6'0" and I weigh 205, i am of very heavy bone structure and have a very slow metabolism. I am just starting to train for boxing what would be recommended for a meal plan so that i could burn fat and gain muscle. I go to high school and so do not have time in the morning to eat a complete meal. And at lunch i eat a peanut butter sandwich, protein bar, and water. (school food is very unhealthy.) I would like to know a good dinner to help.( I eat dinner around 4 or 5.) I do morning calisthenics and I train in the evening for 40 minutes to 2 and half hours.

You should eat more fruit and avoid processed foods and white bread and any refined grains.