Here's my menu:

Protein
93% ground beef/turkey
Flounder/Talapia
Chicken breast
Egg whites

Carbs
Jasmine/Basmati rice
Red potatoes
Whole wheat wraps
Ezekial bread
Quick Oats
Blueberry-Grape juice (my new cheaper version of Gatorade for my workouts)

Fats
Almonds
Olive oil
Avocados

Meal replacements = whey+oats+pb