What are the recommended dietary guidelines for women?

Everyone's health is different. Some diets will be easier for you than your friend. The average amount of calories per day is 2000 calories.

It depends on what type of build you want. Do you want to be thin and lean or do you want muscle or to be fast and agile ect.
Most diets recommend little to no junk food and small amounts of lean meats.The Diet that has been working for me lately is High Fiber and only complex carbs, very little simple carbs. I only have meat a couple of times a week and I've stopped most junk foods except for low carb energy drinks and diet sodas.