I can tell you what i had yesterday. my day started at 5am and i wasn't able to eat dinner until after a tennis match around 9pm.
1 hour HITT Workout
Breakfast: 2 servings of sausage, spinach, tomato frittata
Lunch: 2 cups of mixed green salad, with a serving of tomatoes, a serving of mushrooms, and a serving of cucumbers. serving of turkey. an apple, coconut water.
2 1/2 hour tennis match
Dinner: Egg roll in a bowl. Sausage, cabbage, carets
I normally have protein shakes, i include beef collagen, http://greatlakesgelatin.com/storefront/buy-products/hydrolysate-single-can.html, and greens. i have lots of yogurts and peanut butter. but i have cute these out.