I don't have any solid ones at the moment (because my diet sucks horrendously right now but I'll try and throw an example one together:
Breakfast:
Spinach Omlete (I used to make these in bulk and freeze them to nuke at work)
Apple
Lunch:
Beef and Bean Chili
Vegetable (Celery or Carrots usually)
Snack:
protein shake
Dinner (PWO):
Chicken and vegetable stir fry w/ Brown rice
Snack:
This would be a good time for cottage cheese but I can't stand the stuff, so usually some riccota cheese or a casein shake
Thats approximately what I was doing when I was losing weight, but then I got busy and quit doing it because I am a lazy ass
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