i eat 5 space out meals 3/4 hrs or when hungry ,,3 meal types and a shake or protein mixe with greek yogurt,,and after train 2 scoops protein with cereal or icecream
....veggies,brown rice ,oats,whole grain bread every day in my meals,,,extras are p butter,some grain crackers or granola bars,,,if i want some junk i eat it,,,