Diet for losing weight and gaining muscle?

Well this summer my goal is to cut down a lot of fat and gain muscle. I am right not 5'10" at around 155 pounds with 20% body fat. Is it possible to get that body fat down to 10-12% over this summer or even a 4-5 month period? This summer I am planning on working out every other day, with me playing tennis for a hour and a half and then heading to the gym to lift weights and work out each muscle for a couple of sets. Another key thing is obviously diet, what should my meals consists of and not consist of? I am going to cut out soda and sugar completely, and cut out fast food also except for subway. What are the types of foods I should mainly eat? Is beef jerky a healthy snack? Are there any supplements or energy type things I should take? Also, is a gl of low fat chocolate milk good after a workout? Thanks