Jst eat healthy and work out daily for 1.30 hr so that u can burn ur calories
If you're only doing cardio don't bother with protein shakes, it's just additional calories your body doesn't need. Just stick to a healthy mix of carbs/protein/fats - Just by splitting your meal into 3 parts and making sure something of each type is on your plate is a good step towards living and being healthier.
Instead of protein shakes i'll advice you take a veg/fruit blend. ( some spinach, almonds, berries, 1/2 banana, coconut oil) add some water and blend. The fruit you add is optional. Its healthier and filling too. ( just my suggestion)
I agree with Scotty, if you're not doing moderate to heavy weight training, there's no need to supplement with a protein powder/shake. As for what meals to go for there are some good suggestions here. Bottom line is that you need to plan out your meals knowing what your Carb/Protein/Fat goals are and make it work for you.
There will always be better foods out there than what you're eating, but to start out I recommend that you evaluate and set your goals then work on sticking to them. You can gradually replace more processed foods with better substitutes as you go along but if you're already in the habit of hitting your calorie and macro (carbs/protein/fat) goals for the day then substituting foods later on will be much easier.
Since you're using MyFitnessPal, you're already connected to a great tool that will help you monitor and track your consistency. Another tool you might try is http://iifym.com/iifym-calculator/ to help you figure out more accurately how many calories you should be consuming daily.