I'll eat some eggs, with toast and lot of pb on them in the morning. Then some meat with rice before work.
Chicken with veggies
Tuna sandwich with a small bag of chips, yogurt parfait.
Some juice thing
Milk with banana bread
And I'll have a protien bar here and there though out the day.
I know it might not seem like 4-5 thousand but I eat alot of it.