this is what i do.
(wake up at 6:30) eat banana and muscle milk then go to gym
(9:00 am) after working out. drink whey protein shake. eat 2-3 scrambled eggs and yogurt.
12:00 pm eat promax protein bar
3:00 pm eat lunch. fruit, roast beef/turkey sandwich on whole wheat bread, yogurt and mixed nuts.
5:30 pm eat promax protein bar
10:00 pm eat chicken breast with lots of greans.
please notice this is my eating schedule somethings change and this is perfect for my with my workout and work schedule...it may not be perfect for you but it should help out a bit.