here's a sample meal for you:
meal 1
Oatmeal w/ 3 eggwhites, water

snack 1
string cheese (low fat) and a hand full of almonds

meal two
grilled chicken breast
8 asparagus spears
apple sauce

snack 2
whey protein shake (post workout)

meal 3
Grilled talapia
green beans
brown rice

snack 3
apple and a teaspoon of natural peanut butter

good luckK!:)