For planted or non-planted, I prefer the smallest grain gravel you can find that's not sand. For me, sand is just too much of a hassle unless you absolutely need it. I prefer a mix of natural and black if you can find it, or just natural. That's a personal preference thing.
For plants, it depends on what you have access to and what you are setup for. You don't need fancy lighting for plants, but you do need LED or fluorescent lighting. Java moss is the easiest IMO, along with java fern and anubia. None of them are rooting plants. They grow 'feelers' that grab onto things.
For food, my shrimp ate what ever flake food or sinking pellets or wafers the fish were eating. Nothing fancy.