First of all, no meal will help you burn fat. If you want to lose fat, you have to eat at a caloric deficit (meaning taking in less than your body expends in daily life + exercise). Keep track of your diet via the myfitnesspal app if you're serious about this. Certain foods like whole grains and lean meats will keep you full longer per calorie than processes food generally.
Now, when it comes to workouts, it's important to note that what will help you "burn fat" is really what is going to help you burn the most calories so you can eat at a caloric deficit. I'd say if you simply want to become leaner, do three days of cardio and two days of lifting. Also, I would make your lifts high reps which will make your body work hard longer and not focus as much on getting tons stronger (you'll still gain strength). That being said, lifting is obviously important so you don't become what many call "skinny fat" (no definition but just thin). Lifting may put on a few pounds of muscle, so don't be discourage by what a scale may say.
My personal favorite "fat burning" workout is this. Enjoy!
http://www.t-nation.com/free_online_article/sports_body_training_performance/the_tabata_method
