What is the best diet plan for women to lose weight?

I need to shed about 35-40 pounds, I am exercising four times a week, but I need a guideline on what to eat, whats good and whats bad.
I play tennis and softball, swim, bike, walk, jog/run, jump rope, and I also do a bit of muscle training. So I need foods that will give me energy for a work out.

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