Eating six meals a day to keep the metabolism going has worked the best for me.
 
Meal 1: 
• 4 egg whites
• 2 whole eggs
• 1 cup oatmeal
• 1 cup blueberries
•16oz water 

·         Workout

 Post Workout – 40g Protein, 40g Waxy Maize

Meal 2:
• 2  slices Ezekiel toast
• 6 oz. chicken breast
• ½ cup Greek yogurt
• Almonds
  
Meal 3:
• 1-1/2 cups oatmeal with cinnamon and Truvia
• 6 egg whites
• 1 whole banana

  
Meal 4:
• 8 oz chicken breast
• 10 oz sweet potato
• 1 cup broccoli
• Sugar-free Jell-o snack - orange
 
Meal 5:
• 4 oz tilapia 
• 2 cups mixed vegetables
 
 
Meal 6:
• 6 egg whites
• ½ cup cottage cheese
• 4 Tbsp salsa
• 2 cups of broccoli 
• ON Casein shake (taken before bed)