I vary the components of each meal almost daily, but stick to the staple protein / carbs / portions in each meal.
Also, 15 - 20 cups of water daily between meals.
Wake up:
+++ Cardio and Stretching workout to start the day - just enough to get the heart rate up and the creaks out from sleeping+++
Meal 1:
+ Large bowl of Oatmeal or "Red River" cereal, with a half cup of fresh berries.
+ 1 - 2 Slices Dark Rye, or Whole Grain Toast
+ 2 Eggs - or Egg White Omelet w/ Diced Ham or Chicken Breast and Green Peppers
+ Glass of Skim Lactaid (mild lactose intolerance, straight glass of milk will double me over) or glass of unsweetened Orange or Cranberry Juice.
+ Cup of Coffee (Black or 1&1)
Meal 2:
+ Handful of sliced vegetables, unprocessed Cheese, Wheat Thins, and the obligatory protein.
+ Unsalted / Unsweetened Trail Mix (1/2 cup or so)
+ Sometimes throw in a sandwich on Whole Wheat, stack of ham, turkey or chicken, and unprocessed Havarti or Old Cheddar)
Meal 3 (Lunch):
+ 2 Chicken Breast or Lean Pork Chops, grilled or pan fried in extra-virgin olive oil.
+ 1 cup of Pasta (Linguine, Fettucini, Whole Grain Rice, etc)
+ Medium sized salad (couple of cups of greens), usually loaded with diced meat and cheese, vinaigrette dressing, and other diced veggies.
Meal 4:
+ Plain Yogurt w/ fresh fruit mixed in.
+ Protein Shake / Weight Gainer (MutantMass is on trial)
+++ Afternoon Workout - after work +++
+ Post Workout shake
Meal 5 (Supper): (this one varies a lot)
+ Large Salad, Vinaigrette dressing
+ Large portion of Protein, usually red meat
+ 2 cups of Carbs, Rice most often.
+ Whole grain Dinner bread a couple nights a week.
+ Glass of Red Wine or a Beer
Meal 6:
+ Bowl of Oatmeal / "Red River"
+ 2 - 4 slices of Toast, Whole Grain or Rye
+ Banana or Apple, few nights a week
There is inevitably some variance due to scheduling, getting tired of the same routine, or seasonal availability of certain fruits and veggies.
Generally I don't try to count calories, but rather look at solid portion sizes with each meal, and eat when I feel hungry. The harder I work out, the hungrier I get obviously, so some days I've worked right up to 8 meals, and some as low as 3 or 4.
I keep the cardio light, and focus on high sets, low reps for arms, chest, back and legs. Core and abdominals focus on high reps, few sets, with the final set to exhaustion.
I'm beginning a new workout regiment here as soon as I finish getting it on paper, and will most likely post it after a few weeks of trials.
-Shiver | 
