5 eggs, 4 sausages, onions, and topped with salsa. 3 Cups of milk
One pound of ground beef with onion and your favorite taco seasoning. 3/4 cups of rice. Mix it all in a bowl with sour creme and cheese. 3 Cups of milk.
Protein shake with 2 scoops of whey. 2 cups of milk, one banana, 2 tbsp peanut butter.
There you go! Adjust portion size to fit your needs.