I ate 6k clean cals usually heres an example..

3 packets oatmeal weight control (1g sugar) (90g carb), 50g whey
1 whole wheat bagel, 1 nutra grain bar
2 baked potatoes, 10 egg whites
2 chicken breasts 1 cup oats
2 sweet potatoes 2 yogurts, 1 banana
tuna/mayo 2 tablespoon flax
50g whey 1/2 cup oats
50g whey 110g dextrose
2 chicken breasts 2 cups rice
cottage cheese, 2 scoops natty pb