Welcome :-) i have to admit I have done all of mine with no excercise which I know I should do but I find it hard until I get a good routine and working away and odd hours doesn't help.
I found the app that myturn suggested on my iPhone has been a godsend, it is - shapeupclub. I put in my food info then just pick what I each everyday when I get a chance at night.
Hope this helps a bit :-)