Ok ladies here is an example of a clean diet that will help your results for a better body comp...This is how I have my girl eating and presently she is 23, 5'2, 115 and lean enough to keep a visable 4 pack.Any questions feel free to ask.

M1- 1/2c old fashion oats
30g protein powder
2 fish oil caps

M2 1 can of tuna
10 raw almonds

M3 4 oz grilled chicken over a tossed salad w/oil and vinegar
2 fish oil caps

M4(preworkout) 30g protein powder
10 almonds

M5 PWO shake(after weight training)
30g whey protein powder
60g dextrose powder

M6 1/2c brown rice or 1 baked yam(with fat free cool whip and cinnamon) or 1/2c oatmeal
6 oz grilled chicken

M7 prebed 1/2c 2% cottage cheese
2 fish oil caps
1 Tablespoon of natural peanut butter.

Now you may ask why do I know this off the top of my head? Well first of all I am the one who put this diet together for herand can say she has NEVER been happier with the way she looks since she started.Second is b/c I eat just about the same exact way except in greater amounts.This is what is looks like to eat clean,and eat often for body comp changes..Stick to this with 1-2 cheat meals/week and you will see your body change for the better.