This is my current plan which I feel needs to be almost doubled for my goals.
Current plan
Breakfast
5 Eggs
1 slice Ezekiel bread
Greek yogurt with flax seeds
Mid morning snack
Oikos w/ granola
Lunch
Sweet potato
Broccoli
Ground turkey
Afternoon snack
Protein shake
Dinner
Sweet potato
Broccoli
Ground turkey
Before workout
Whey shake and white bread with peanut butter
Post workout
Whey shake
Broccoli
Sweet potato
Ground turkey
Bedtime
Cottage cheese