For your cardio, honestly just do something you like. You can look up some interval work if you like that, but I think that as a beginner, it's more important to pick something you'll stick to and actually do.
In the weight room, I think you should do this http://www.test.T-Nation.com/readArticle.do?id=508031 It's fairly straight forward, and I think it's a good introduction to the free weights.
Recipies, you're going to have to find yourself, but there are nice ones to be found on here. T-Nation is helpful, but no one's going to spoon feed you.
Wander over to the Women's logs, check them out they are full of great ideas.