A lot of women are concerned with what they should eat in order to stay lean yet not put on any fat. Here is a sample meal plan to follow in which you can use the same ratio of carbohydrates:proteins:fats in every meal:

Meal 1
Egg Whites
Oatmeal w/ 1 tsp of Flax
¼ Apple

Meal 2
Tilapia
Asparagus Spears
Grapefruit
 
Meal 3
1 Scoop Protein
Plain Rice Cake
3 Prunes
Sweet Potato

Meal 4
Salmon
Spinach Leaves w/ Olive Oil & Balsamic Vinegar
Plain Rice Cake as Croutons
 
Meal 5
Chicken Breast
Sweet Potato
Sweet Peas
 
Meal 6
Tilapia
Asparagus Spears