Without too many details: Ovo-lacto vegetarian that lifts three days a week with cardio five days and goals of maintaining (hopefully building some) muscle and shedding around 10lbs of fat. Below is a general day's diet for this 5'9" 168lb 25 yr old male. (btw, 168 has been a plateau)
07:00AM Wake
07:30AM Six Organic Egg Whites, Whey Protein in Organic Fat Free Milk
10:00AM Banana
12:30PM Two Boca Veggie Burgers
03:30PM Clif Bar (Energy Bar)
05:00PM Apple
05:30PM One Hour Lift & Cardio
07:00PM Whey Protein in Organic Fat Free Milk
07:30PM Veggies, or morning star/boca stuff, gatorade
11:00PM Sleep
Typically: 1900-2000 Calories, 40g Fat, 250 Carbs, 150g Protein
07:00AM Wake
07:30AM Six Organic Egg Whites, Whey Protein in Organic Fat Free Milk
10:00AM Banana
12:30PM Two Boca Veggie Burgers
03:30PM Clif Bar (Energy Bar)
05:00PM Apple
05:30PM One Hour Lift & Cardio
07:00PM Whey Protein in Organic Fat Free Milk
07:30PM Veggies, or morning star/boca stuff, gatorade
11:00PM Sleep
Typically: 1900-2000 Calories, 40g Fat, 250 Carbs, 150g Protein