Snacks: 1 chicken breast, .75 cup raw brocoli, .25 cup of walnuts (raw) I have 3 of these spaced out threw the day
Lunch: Salad .25 cup milled flax seed 3 tbsp olive oil chicken breast
Dinner: Pretty sensible lean meat with veggies sometimes fish
Usually add more carbs to my meals on my days off. No particular amount just seems to happen that way. As far as the above I have been eating very close to that for the past year. I have gained some strength but I still don't feel like I am any where close to where I want to be. Rotating shift work screws my schedule up hard core though.