This might ramble some. So first some stats I'm 25 6ft around 230lbs and I'd say 12-15% bf. Been training for the majority of 10 years just never really worried about nutrition until I got to college and I started a minor in nutrition to go with my sport management major. And it's hard for me to figure out exact micros because Im not sure of ratios and the nutritional facts of my meats.
My schedule is different every day around classes so it's hard to get a typical plan but this is usually what I strive for.
1. Bfast 50g Whey protein with 1 cup oats
2. Post workout shake 50g whey
3. After I shower and change usually within 1 hr after shake- 8oz sirloin hotel steak(supposed to be a leaner version of NY strip can't find much info online)1 Cup brown rice, sometimes 2 cups fat free milk
4. Within another hr or 2 Im hungry again so 1 can of campbells soup with 2 cups fat free milk and 1 serving of almonds.( Gets me 30+g's protein, and the only way I usually eat veggies is in soup so try to get 1 can a day and I try to strain out excess broth for sodium concerns, and almonds get some healthy fats+ protein.)
5. 8oz chicken breast, sometimes with 1 cup pasta because depending on time because I don't want to eat carbs to close to bed.
6. (OPTIONAL MEAL)- I don't have time for this every day but if I do I vary this meal trying to get 50 grams of protein between the options of shrimp, turkey, lean ground beef, chicken, egg whites, fat free milk or natty pb.
7. Before bed 50g of whey, I did just order some Casein so when I get that I'll have that before bed instead.

I try to stock with only healthy foods just my portions are probably off.
The only major issue I have is that sometimes between my breakfast shake and post workout shake I usually have a 6 hr foodless window with classes and gym time. I can't really workout with food in my stomach so I usually use a preworkout for energy, but thought about getting some protein bars I could eat on the walk home from class for a preworkout meal.
Right now my only nutrition goal is 300g's protein a day but I know theres more to it than that. Just being in nutrition class I'm learning excess protein and carbs get stored as fat so overeating worries me. I'm still in basic nutrition classes so I'm not into the sports nutrition yet so just studying avg people and not getting all the info that would pertain to me.