Obviously this is just one day, sometimes there will be other foods such as brown rice, nuts, venison, egg whites, etc.. but here's how today went, most days will follow this structure unless there are better ideas presented. Starting out with just over 3000 calories per day, and will adjust after a week or two.
9am: wake up, meal 1 (quick, hour before lifting)
1 slice whole wheat bread, 1 tbsp jelly, 1/2 scoop protein powder
Pre workout- 1/2 scoop protein, 1/2 cup grape juice
PWO- 1.75 cups grape juice, 1.25 scoops protein
1 hour later (12pm):
PPWO- 1 can tuna, 1 tbsp Miracle Whip Light, 1 "bakery roll" aka wheat burger bun, 1 slice fat free cheese
2pm: real meal 3
8 oz chicken, 1 whole wheat bagel
3pm: cardio workout
today was a light day, but non-lifting days are intense as I need to run fast...
right after workout- 1/2 scoop protein
5pm: meal 4
1 cup oatmeal, 1 can tuna, 1 tbsp light mayo
7pm: meal 5
1 cup broccoli, 2 tbsp natural peanut butter, 4 oz chicken
9pm: meal 6
1 slice whole wheat bread, 4 oz chicken
11pm: meal 7
1 cup cottage cheese, 2 tbsp natural peanut butter
I was shooting for the Harris-Benedict suggestion of 40/20/40 which would have been 305/67/305, came in at 312/61/297 and 3000cal, so not bad at all. Suggestions?