I've learned alot reading the body/eating for life books. Heres a typical days eating schedule for me now..

Meal 1 - 1/2 cup egg beaters, 1/2 cup oatmeal w/ 1 cup no fat milk, water
Meal 2 - BFL nutrition shake
Meal 3 - tuna w/ mustard on whole grain wheat bread, broccoli, water
Meal 4 - BFL nutrition shake
Meal 5 - chicken breast, fettuccine, spinach, water
Meal 6 - BFL nutrition bar

I also drink alot of water randomly throughout the day and take a vitamin suppliment in the mornings. A Flintstone vitamin lol. If theres anything else I should be doing or should change please let me know.