Start reading your labels- they should have ONE to 5 ingredients. (Example: Frozen broccoli should ONLY list broccoli on the label)
And remember the rule of 6! If it has more than 6 grams of FAT or 6 grams of sugar, avoid it. Exceptions to this would from natural sources (think: Fruit or something like Shakeology that is naturally sweetened or Avocado that has HEALTHY fat)
Start eating every 2-3 hours. This will provide you with the nutrients you need to feel energized throughout the day, maintain your sexy muscle tone, AND fire up your metabolism. With your metabolism in high gear, your body will be primed to burn fat for fuel, not store it as stuffing. Instead of the typical 3 meals daily, you'll be eating every 2-3 hours, having 5-6 quality meals throughout the day.
This keeps your body burning fat and utilizing calories for energy-a key to staying lean and toning your muscles. Eating this often will help keep hunger under control, keep your metabolism high, and reduce those pesky cravings.
Now since I'm extremely boring, I eat the same thing pretty much everyday. I do switch it up here and there but if you want to get great results...combine this with a workout like P90X, Insanity, Body Beast
Meal 1: 6 Egg Whites & 1/3 C Plain Old Fashioned Oats (add cinnamon & a packet of Stevia) You can also add in veggies with your eggs if you'd like
Meal 2: Shakeology
Meal 3: 6 oz Chicken or Fish and 3/4 C Brown Rice, Unlimited Spinach and 5 slices Avocado.
Meal 4: 5 oz Chicken with Sweet Potato and Steamed Mixed Veggies
Meal 5: Fish/Chicken and unlimited veggies OR Chicken Salad (6 oz chicken,spinach & romaine lettuce, black beans)
Meal 6: Casein shake
I also HIGHLY recommend you check out the meal plans on Body Building. Go here for a fat loss plan for women. http://www.bodybuilding.com/fun/find-a-plan-fat-loss-2039-female.htmlThere are tons of customizable meal plans and options. I personally can eat the same thing day in and day out but some people like variety.
If you need more recipes or meal plans, check out my Recipe Tab
Let me know if this helps you and if you need clarification. Knowing what to eat can be confusing!