I'm not particularly interested in kcals or macros. I know how to generally plan meals and what to eat and when. If I want to lose some weight I would just eat much less of the 5 slow carb sources.
I'm asking more about if my body is getting everything it needs, not missing any vitamins or fiber or something like that.
But since you asked roughly how much I would eat of each is:
100-200 grams of the slow carb foods if there is no training on that day
200-400g or more if its a training day
meat, fish, water and vegetables I don't really restrict myself unless its a high fat meat but even then i still don't restrict myself much. I generally get at least 200grams of protein
protein shake has 40-60g of protein
I try to eat at least one banana, one apple, one orange a day, more if its a training day especially with high volume. I'm thinking two oranges should be minimum so that you don't get sick
eggs I just can't eat many... they make me wanna throw up but I can stomach a couple a day.
half a litre of milk, 100-200grams of cottage cheese, 100-200grams of yogurt
olive oil i usually use on tuna and sometimes on other stuff, almonds are about 50 grams a day. 5-10grams of fish oil(omega 3) a day.
not counting vegetables I'd say I get
250grams of protein, 400 grams of carbs and 150 grams of fat roughly on a training day when I'm training 5 times a week. I also tend to lose weight even though its ~4000 calories.