Here is a practice Diet for ya'll it's pretty close to what i ran on my last cutter your Protein intake and overall calorie consumption will vary on BMI

Meal#1
1/2 cup Dry Oatmeal with 2 tsp Coconut oil and sweetener
8-10 egg whites

Meal#2
1 cup Brown Rice
6oz Lean Steak 97% Lean 3% Fat / On a Bed of Spinach

Meal#3 (PRE Work out)
1 small yam 4oz approx
6oz Chicken Breast
1 Cup of Veggies

Meal#4 (POST Work out)
1/2 white Rice
6oz Chicken Breast
1 cup of Veggies

Meal#5
8oz Tilapia on a bed of Spinach
1 cup of Quinoa

Meal#6
8-10 egg whites