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"