well basicly my diet doesnt change too much day to day. And this is how it basicly how it breaks down....also my eating times are always varying because I work rotating shift work each week:
protien shake with 1 cup frozen fruit and 1 litre skim milk
2 pieces of fruit
leftover supper from the night before normally, steak, chicken or pasta dish..with the steak or chicken normally rice or baked potato
piece of fruit and can of tuna or salmon
same choices as lunch basicly, I toss in burgers every now and then for a taste change
piece of fruit
Also after workouts I have a second protien shake, with only 1 cup of skim milk.
now I dont really know how large of servings I am having, so right now I am just trying to cut down on the serving size and see where that leads me.