Hi: My day goes as such:
Up at 3 or 330am 2 cups coffee, sugar free creamer & splenda
Driving to work 430am - 1 protein shake (whatever coffee I didn't finish + 1% milk to equal 1 cup, add one scoop protein powder, 5 ice cubes, blend)
Morning Break between 730-830am (15 min break) - 6 oz non fat yogurt or 1/2 cup lowfat cottage cheese, 1 banana, 1 hard boiled egg
Lunch between 1100-1230 (30 min lunch) - large salad, 2 tablespoons lowfat or fatfree salad dressing, left overs from night before - 3 oz meat & sometimes 1/2 cup carb (rice or potatoes), one piece of fruit (or high fiber/low fat tortilla with 1 tsp light mircle whip and 3 oz of turkey or chicken lunch meat)
Drive to gym from work 130pm or 2pm - 1 apple and 2 tablespoons peanut butter
Gym - alternate cardio and weight lifting
Home 4pm - Dinner large salad, salad dressing, 3 oz of meat & 1/2 cup carb - Some evenings I am not hungry enough to eat dinner but I usually will have the salad.
Key is to measure & weigh EVERYTHING!!!