I take in about 3,000-3,500 calories/day on non-workout days and about 3,700-4,200 calories/day on workout days. I generally eat as follows:
Breakfast @ 6:30
3 days/week it's a bowl of oatmeal, a WPI shake, a piece of fruit (usually a banana), and some OJ.
4 days/week it's 5 jumbo scrambled eggs with a couple slices of deli ham torn up and mixed in served on two pieces of multi-grain toast, a piece of fruit, a Fiber-One bar, and a glass of OJ.
1st Shake @ 9:15
A half serving (500 calories) of MassPeak weight gainer with a time released glutamine mixed in.
Lunch @ Noon
Usually a large salad (garden, caesar, spinich, etc) with two chicken breasts tossed in or a sandwich of some sort with at least a half-pound of meat, and a piece of fruit. Sometime I may just have last night's left overs for lunch.
Snack @ 3
A large serving of mixed nuts (walnuts, almonds, cashews, and pistachios) with raisins, craisins, and dried blueberries mixed in.
Pre-workout Shake @ 5:30 (on workout days)
A serving of a WPI, a carbohydrate, and BCAAs (300 calories)
Post-workout Shake @ 7:15 (on workout days)
Same as above with double the WPI (400 calories)
Dinner @ 6 on non-workout, @8 on workout days
A meat, usually chicken, pork, or fish, sometimes beef, with a veggie (broccoli, squash, green beans, etc.), sometimes pinto beans and rice.
2nd Shake @ 9:00 on non-workout, @ 10:30 on workout days
A half serving (500 calories) of MassPeak weight gainer with a time released glutamine mixed in.
Other than the OJ in the morning and some coffee (black, no sugar), I only drink water--usually 1.5 - 2 gallons a day.
If you would like some recipe suggestions and/or some diet help, get a book called Muscle Chow. The diet is a bit too much but the recipes it provides are great!