My diet, and I'm benching 280 right now after a month off the gym:
Breakfast:
8 egg whites
brown bread
Pre lunch snack:
Protein shake
Lunch:
Chicken wrap
Post workout snack:
Protein shake
Dinner:
Beef stir fry, soy sauce ONLY as flavour
Lots of veggies over rice
Post dinner meal:
Bean soup, black beans, 1/2 can, mixed with little sour cream+salsa
Sounds and looks nasty, but very tasty and healthy!
Pre-bed:
Muscle milk
30 mins of cardio per day, gym 4 days a week
Be ripped in no time, I am in good shape even though I took a month off to party, move, and eat VERY unhealthy, and yet constantly get compliments from the ladies.
