breakfast (meal 1): 3 fried eggs, 2oz italian bread or hero roll, 1 cup of milk. I take 3 opti-men multi's with breakfast.
lunch (meal 2): wrap with a few slices of ham and turkey, 1 cup of fat free chocolate milk (note: this is school food, would definitely have something better if I had the option).
meal 3 (after I come home, around 4:00pm): 2oz italian bread or hero roll, few slices of ham, turkey, chicken breast, and/or salami, 2 cups of milk, usually some fruits.
meal 4 (dinner): 1 pound of meat before cooking (steak, chicken breast, etc..), 1 large sweet potato, some veggies, 1 cup of milk
preworkout (only on workout days): 1 cup of juice, 1 banana, 1 scoop of whey with milk.
postworkout shake (only on workout days): 2 cups of milk, 1 banana, 2 scoops of whey, 40g of dextrose.
meal 5 (on non-workout days): 2oz of italian bread/hero roll with a can of fish (sardines, tuna, etc.).
on weekdays I also have a scoop of casein with milk before bed.