To reach a healthy weight, it is necessary to create a caloric deficit, that is, the amount of calories consumed must be less than the amount of calories expended. It is important, however, to ensure that the diet still provides enough nutrients to maintain overall health and aid weight loss in a healthy and sustainable way. The following is a suggested diet for this woman: Breakfast (7:30-8:30): 2 scrambled eggs with spinach and mushrooms 1 slice of wholemeal bread 1 cup unsweetened green tea or coffee Morning Snack (10:00-11:00): 1 apple 1 tablespoon natural peanut butter Lunch (12:30-13:30): 1 grilled chicken fillet 1 cup brown rice 1 cup steamed broccoli 1 cup leafy green salad with tomato, cucumber and grated carrot 1 tbsp olive oil for dressing the salad Afternoon snack (15:00-16:00): 1 natural low-fat yogurt 1 banana Dinner (18:30-19:30): 1 grilled fish fillet 1 cup cooked quinoa 1 cup steamed green beans 1 cup leafy green salad with tomato, cucumber and grated carrot 1 tbsp olive oil for dressing the salad Supper (21:00-22:00): 1 cup of chamomile tea It is important to remember that the amounts may vary according to the metabolism and specific needs of the person. In addition, it is important to encourage water intake throughout the day and avoid industrialized foods, rich in sugars and saturated fats.