If on very high carbs, med-high protein, low fat. If not on high carbs, med protein, low-med fat.
Just look at the macros i am not a big fan of meal plans. But this does not mean you should eat nothing but poptarts and drink protein shakes.

Meal 1
2 whole eggs
8 egg whites
1 cup brown rice

Meal 2
2 scoops protein powder ~50g protein
1 cup brown rice
2 tbs. Natural peanut butter (smuckers)

Meal 3
8 oz. Chicken breast
1 cup rice (2 cups cooked)
1 cup broccoli or green beans

Meal 4
2 scoops protein powder ~50g protein
1 cup brown rice
2 tbs. Natural peanut butter (smuckers)

Meal 5
8 oz chicken breast
1 1/2 cups brown rice
1 cup broccoli or green beans

Meal 6
8 egg whites 2 whole eggs or salmon
1 cup brown rice (2 cups cooked)
1 cup broccoli or green beans
Shake in middle of the night

4600 Cals 530 carbs 102 fat 350-400 protein

Of course add more food like every 10 lbs or so

6'4 280 13-15% bf

meal 1.. 3 whole eggs 9 eggs white, 2 pieces of toast w mayo, 2tbs of peanut butter,coffee and a fruit
meal 2 2 scoops of protein,1 cup of oats, a banana
meal 3 12oz chicken,, 2 sweet potaotes,,and a salad
meal 4 same
post workout 3 scoops of protein, 1 cup of oats, 40 dextrose or gatorade.
meal 5 same as 3
meal 6 10oz tilapia, 1 cup of rice, and green salad
meal 7 if i wake up to piss 2 scoops protein shake

= one big mofo after a few months

Before going to bed, eat 1-2 cups of oats mixed with fruits and cottage cheese. Since I did that, I never went into catabolism during the night, which is good if you wanna gain weight.

My bulking diet. I'm 27 yo 5'8" and went from 180-198lbs in about 4 months drug free. I did gain a little fat, but kept my 6 pack visible. Its a lot of food and at times I felt like I was force feeding myself, but it worked.
Meal 1: approx 760 calories, 60protein, 70c, 27f: 4 eggs, 1/2 cup liquid egg whites, 1 oz mozzarella cheese, 1/4 cup cream of rice, 1 cup sliced mixed fresh fruit (apple, banana, berries, peaches, kiwi, mix it up) and 1/2 plain non fat Greek yogurt.

Meal 2: 520 cal, 55p, 43c, 14.5f: 6oz chicken breast, 1/2 cup mashed sweet potatoes, 2 oz avocado, 3 oz steamed broccoli, 3 oz steamed asparagus.

Meal 3: 493 cal, 43p, 43c, 17f: 6oz 95% lean ground beef, 1/2 cup mashed sweet potatoes, 2 oz avocado, 3 oz broccoli, 3 oz asparagus.

Meal 4 (Pre workout): 450 cal, 42p, 59c, 4f: 2 scoops Dymatize Elite XT protein, 1/2 cup NOW carbo gain powder (maltodextrin)

Meal 5 (post workout): 410 cal, 42p, 52c, 4f: 2 scoops Dymatize Elite XT protein, 40 grams dextrose

Meal 6: 460 cal, 58p, 7c, 22f: 6 oz top sirloin steak, 1 cup chopped frozen spinach, 1 tbsp butter

Meal 7: 940 cal, 77p, 102c, 29f: 2 scoops Dymatize Casein protein, 2 cups 2% milk, 1/2 NOW carbo gain powder, 2 tbsp Adams all natural peanut butter, 7oz unsweetend frozen strawberries.

Totals: 4065 cal, 377p, 383c, 118f.

Hope this helps, good luck!

meal 1
8 eggs, 2 slice toast w/butter, bowl of oats, banana, apple, orange juice

meal 2
peanut butter & jelly sandwich, large can tuna, protein shake

meal 3
8 oz chicken breast, olive oil, sweet potato

meal 4
16 oz tilapia, broccoli or green beans, olive oil

meal 5
pasta, bread , protein shake

meal 6
16 oz sirloin steak, mashed potatoes, broccoli or green beans, olive oil

you can add a meal 7 if you want, but this is similar to my bulking diet when I use it. I usually make a smoothie that has 900 calories it contains milk, ice cream, orange slices, strawberries, blueberries, peaches, apple sauce, and pineapple