breakfast - Protein shake with granola bar OR eggs and hashbrowns
Lunch - (can be anything as it is served through work)
snack - (fruit)
Dinner - (once again anything but usually between 500 and 750 calories - chicken, beef or fish for SURE)
snack - (fruit OR protein shake)
When in peak condition or being a gym rat I throw in an extra meal in between break and lunch. I ALWAYS consume 30 to 50g protein per meal if not more.
I avoid break, and most carbs except for essential carbs for athletics.