A typical day for me at the moment

walk TJ

Breakfast
Option 1
high-fibre cereal, lactose-free milk, medium fruit or a snack pack of organic dried fruit; fish oil, vitamin B

Option 2
organic egg OR baked beans on sprouted grain bread, medium fruit; fish oil, vitamin B

Snack
protein shake with lactose-free milk and low GI fruit; Vital Greens
(sometimes I have the milk in an organic coffee and make the shake with water instead)

Lunch
sprouted grain bread
with lean meat, chicken, salmon or sardines OR baked beans or bean salad
and large salad
and small fruit

Snack
protein shake with lactose-free milk and low GI fruit; Vital Greens
(sometimes I save the milk to make a cocoa before bed, and
make the shake with water instead)

go to gym

Dinner
Lean meat, chicken, fish or beans/lentils
and potato/sweet potato/rice/pasta/bread
and vegetables/salad
and small fruit
fish oil

(optional) Snack
nuts/chocolate
cocoa

I'm breaking some 'rules' during my day: I don't always eat protein with every meal; I eat meals with starchy carbs outside of the workout period; and I drink 'calorie-containing beverages' like milky coffee and cocoa. But, eating this way is keeping me sane (it's flexible and enjoyable, and pretty healthy), and it's sustainable (I'm less likely to eat a whole heap of crap in one go if I can eat a little bit of whatever I like whenever I want). And my abs are coming back. So there!