Female fitness meals and drinks

Hi lady's what are good meals to have when getting fit my mother inlaw is all into the fit thing . she is a label reader now :). I always tell her chicken without the skin but i would like to hear more info from women out there.

Women eat the same things as men while dieting down-cept smaller portions.
She should have protein like chicken , fish, eggs, tuna and lean beef. Low GI carbs like oatmeal, brown rice and sweet potato, whole wheat pasta and good fats like PB, flax, olive oil ect. She should eat 5-6 smaller meals per day as opposed to 3 big meals. And drink lots of water and stay away from sugar.

If she is trying to lose weight she should be consuming 10-12 calories per lb of BW.