OK - here's a diet I came up with. Any input would be appreciated:

Breakfast:
3 jumbo eggs
.25 cup oatmeal
2 cups skim milk

Workout

PWO shake:
2 scoops whey protein powder

PPWO meal:
1/4 lb. chicken breast
0.5 cup brown rice

Meal #4:
Ham and turkey sandwich with cheddar cheese and onion on whole wheat bread
Banana

Meal #5:
1/3 package Hamburger Helper with 1/3 lb. ground beef
1/2 can green beans

Meal #6:
Tuna melt (5 oz tuna mixed with ranch dressing, cheddar cheese, whole wheat bread)
1 scoop whey protein powder

According to fitday.com, this would yield 3,191 calories, 111g fat, 271g carbs, and 278g protein. Not sure if this is an optimal ratio or not?

Thanks