6'5" 220lbs.

Breakfast: protein shake optimum whey protein (much better tasting than designer whey) plus banana
whole wheat toast with omega 3 enriched margarine and some jam
11:00- Sandwich (cheese, yogurt mayo, mustard, lettuce or spinach)
12.30- Vegetable Soup
13.00- Another sandwich (see above)
14.00- Fruit
16.00 Another sandwich
17.00 Workout or ride followed by a protein shake
20.00 Dinner lots of vegis wholegrains and some source of protein

This diet keeps me big and strong and close to 1g protein per lb body weight.