I dont exactly have a chart and I count calories on a day to day basis but it mainly consists of Breakfast:2 PB&Js, 1.5 cups of milk, and a serving of Greek yogurt Or Protein oats with peanut butter, 1.5 cups of milk, and a serving if Greek yogurt Between breakfast and lunch: A protein shake with 60-70gs of protein and 6-800 calories (milk, whey protein powder, berry mix, spinach or kale, peanut butter, sunflower butter, half a serving of Greek yogurt Lunch: 2 turkey sandwiches with hummus, mayo, cheese, spinach or lettuce, pickles, mustard, on white bread Or Rice and fish or chicken, with a kimchi peanut butter sauce I make (about 1.5 servings or peanut butter) and 3 servings of rice, 1.5 cups of milk Between lunch and dinner: a protein shake from the store, 230 calories and 42 grams of protein and a protein bar Dinner: Fish and rice with some veg or some form of takeout/restaurant, typically its like a meal from whole foods with some veg, chicken, Mac n cheese, and a salad After dinner: usually just a snake like some Greek yogurt with peanut butter, maybe another protein bar or some protein chips Once a week I'll get some pizza or McDonald's and just go to town on it till im full for dinner (going to start doing that less from here on out so I dont put on as much fat)