Typical day for me is:
6:30am (Breakfast)
150g Porridge with hot milk and a scoop of whey protein
1 large mug of tea with milk
9:30 am
Coffee
Apple
2 slices Ham
12:30 (Lunch)
large chicken breast
100g brown pasta
about 50g of broccoli (I don't weigh it, but it's not much because I have it cold and cold broccoli is minging)
3:30
Small tub of Activia yoghurt
handful of raisins
small amount of mixed nuts
(I'd have a protein shake, 2 scoops, after my workout in here somewhere)
7:30/8:00 (Dinner)
2 chicken breasts
one sweet potato cut into chips
sweetcorn
broccoli
9:30
Large Orange
spoonful cottage cheese
Calories: c2,700
It's about 250g Protein, 30g fat and the rest carbs, from memory (that might be slightly out)
That's when I'm cutting (so now). If I was bulking there'd be an extra chicken breast with lunch and a couple of rounds of hard boiled egg and peanut butter sandwiches (surprisingly nice) thrown in there as well as a couple more handfuls of peanuts.
Dinner varies between the chicken and sweet potato, steak, omelette (with bacon and mushroom) and bologneise. But days I workout I usually go with the chicken meal.