I’ll tell you what I ate today, that should give you a pretty good idea (portions and calories are estimated - I don’t actually measure my food, but I track it with MyFitnessPal to make sure I’m eating enough):
Breakfast: (pretty much the same everyday) 6oz plain almond milk yogurt mixed with 1 scoop Vega protein powder & 1/3 cup muesli (347 cal)
Snack: 100-cal pouch of dried fruit (100 cal)
Lunch: Smoothie (frozen berries & bananas, Orgain almond milk, 1 scoop Vega Sport protein powder) mixed with 1/3 cup Kind peanut butter granola (424 cal)
Snack: NuGo Slim protein bar (pb chocolate - it’s vegan!) & 1/3 cup crunchy chickpeas (300 cal)
Dinner: ½ cup quinoa/sorgum/farro/lentils, ½ cup mashed sweet potatoes, 3oz tempeh, 2 tbsp guacamole (655 cal)
Dessert: 6oz plain almond milk yogurt mixed w/ 1 packed Plant Fusion protein powder, ¼ cup raw granola, & 2 tbsp dried berries (369 cal)
Normally I have a ton of veggies w/ dinner but tonight I didn’t have any in the fridge besides sweet potatoes and I was too lazy to cook some. Oh well.
I usually eat around 2200 calories per day, 50% carbs, 30% protein, 20% fat, as that is what I find my body runs best on.
Also, I’m usually finish eating for the day by 6pm (unless I’m going out to dinner w/ family or friends, in which case it may be as late as 8pm). I usually don’t eat anything from 6pm until 7am the next day.
And I drink a good amount of water.