limiting oil intake is by far the hardest thing for me to do as i love desi food which is sadly, too rich in fats but i hear you.If you listen to me, don't follow any diet schedules, just stop eating junk and unhealthy food from outside. Eat healthy homemade food, lower your oil intake, salt (sodium intake) etc, eat lots of fruits and when you hit the gym, burn and lift as much you can. Right after the exercise eat some protein based diet, that can be boiled eggs, nuts just for recovery. Rest proper meals at their times.
Protein powders are helpful only when you are following a high intensity training regime where you demolish your targeted muscle.