I usually eat anywhere from 5-6 meals a day. A typical day for me would look like this:
Meal 1: steel cut oatmeal w/Wonder peanut butter + blueberries
Meal 2: 2 hard-boiled eggs (eating only the whites) + orange
Meal 3: eggplant/chickpea stew or steak or chicken with yam or brown rice + broccoli + peach or apple
Meal 4: salad w/beans or steak or chicken or tuna
Meal 5: fish (red sockeye salmon, halibut, scallops or red snapper) with salad or green beans
Meal 6: protein shake (PVL Whey Gourmet)
On cardio days I eliminate the shake. Otherwise, on weight training days I drink the shake.
Also what I do is I cook up everything on Sunday. Doesn't take long at all. You'll have to get used to putting everything in containers. That way its easy to just grab & pack when going to work (if you work outside the home). I try to get recipes that contain a lot of veggies such as in stews or vegetarian chilis.
If you want further help, you should buy the e-book from Tom Venuto from his site tomvenuto.com. I'm a member of his Inner Circle.
HTH, Kathy