Meal 1: 2scoops whey, 1cup oats, banana in a big shake
Meal 2: 4egg whites, 2whole eggs, turkey, 2pieces whole wheat bread, 1 kiwi
Meal 3: 2pieces chicken, 1.5 ish cups brown rice or white rice
Meal 4: same as meal 3
Meal 5: lean ground turkey, 1.5 ish cups brown or white rice
Meal 6: same as meal 4
Meal 7: same shake as meal 1
This is a basic outline. I also use sweet potatoes, turkey burgers, protein pancakes, n other stuff but you get the idea. Eat every 2-2:30 hours. I lack in the veggie department I usually through 1 serving in a day, but I'm working on adding more.