To more directly answer your question, on an ideal day/ week my reg would be like this:
Breakfast: smallish protein/ maca shake (1/2 c yogurt,1/2c milk, 3g maca, peanut butter, banana, ice cubes) maybe eggs too *****protein keeps blood sugar stable so you want to eat less bad stuff, maca can help with digestion*****
Then go to work or workout so basically do some kind of cardio to burn about 150-200+ calories
Lunch: chicken or fish, beans, rice, water throughout the whole day. Try to stick to room temp
I either go out to another appointment for work or come home and workout so that is another 200 or so calories burned.
Dinner: Try to stay light, i skip dinner sometimes and just have another maca shake. Stick to beans, rice, white meat, protein rich foods, etc. Starchy stuff is fine too, it helps me sleep. I always need at least one bite of something sweet at night :-) but its very controlled most nights
In general i stay away from sugary and junk stuff. I just remind myself "every time i dont eat soda/ chocolate/ sugar/ chips im choosing to have a flat skinny waist"
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) SOOOOO if thats your weak area and you make tiny efforts to whittle away at your normal sugar intake, itll cause pretty immediate changes to your waist. The fat that tends to get stored there is visceral and your body wants to shed it first. And of course im sure you know cardio will help, if you are already doing some try to change the intensity or type of exercise.
