Roughly 4 oz, dont want to overdo the protein, or maybe more would be fine considering the egg is quick and the meat is slower to digest. I eat mostly chicken and lean beef ground/steak, eggs, milk, fresh fruit/vegs, fruit, lots of water, CLA 4 caps a day at least, ALA with every meal, D3 with breakfast/dinner, SuperCissus am and pm, Multi Enzyme with every food meal, one fish oil cap with breakfast/lunch/dinner, Joint Soother once a day.
Post work out whole food- 10oz grilled chicken breast, cup of milk, 2 cups cooked multigrain wild rice, 2 cups raw or steamed vegetables.