I try to keep it to 3 meals a day, and not snack. I don't do any Protein shakes, but use milk w/ Fiber and Vitamins as my in between.
Today's example
Boiled egg
Sm pumpkin muffin (homemade, but not sugar free)
Mid-morning 1/2% milk w/fiber (I mix skim and a dash of 2% organic together)
Late lunch (1-2ish)
salad w/meat
dinner (5-6ish)
1/2 pork chop
Green Beans
Milk (same as above)
If I need a snack, I work in a yogurt, string cheese, cottage cheese or a small handful of nuts w/ a fruit.
I average 1000 calories, 63-78g protein and 80oz fluid/day.
A few months out and a little better capacity than others, I think.