A Basic Diet Template:

Divide your protein intake up roughly between each of your meals.
About 2/3-3/4 of your carbs should be eaten PWO and up to 4-6 hours after your workout.
Breakfast - About 15% Of Total Caloric Intake:

1/3 of starchy carbohydrates (oatmeal, whole wheat bread, etc.)
2/3 of protein (eggs, milk, lean meat)
Small portion (1 spoonful) of good fats (fish oil, olive oil, nuts, etc.)
Your choice of fruits & or vegetables from the list
Water or Green Tea
All Other Pre Workout Meals & After 4-6 Hours After Workout:

1/3 of starchy vegetables and/or fruits (greens, sweet potato, salad, etc.)
2/3 of lean protein
Small portion of good fats
Any of the listed fruits & vegetables
Water or Green Tea to drink
Pre-Workout Nutrition (Optional, But Ideal)

30-40 grams of fast absorbing carbohydrates (sucrose, dextrose, or maltodextrin)
5-15 grams of whey or BCAA powder
Post-Workout Nutrition (Get As Soon As Possible)

20-40 grams of whey protein
40-80 grams of fast absorbing carbohydrates (sucrose, dextrose, or maltodextrin)
1-2 grams of BCAA's
1-2 grams of glutamine
1-2 Hours After Workout:

1/2 of starchy carbs (Whole grains, pasta, whole grain bread, oats, baked potatoes, etc.)
1/2 of lean protein (Egg whites, tuna, other fish, lean red meat, skim milk, etc.)
Minimal fats
Any Fruits & Vegetables from the list
Water or green tea to drink
3-4 Hours After Workout:

1/2 of starchy carbs (Whole grains, pasta, whole grain bread, oats, baked potatoes, etc.)
1/2 of lean protein (Egg whites, tuna, other fish, lean red meat, skim milk, etc.)
Small serving of extra good fat
Any Fruits & Vegetables from the list
Water or green tea to drink
4-6 Hours After Workout:

1/3 of starchy carbs (Whole grains, pasta, whole grain bread, oats, baked potatoes, etc.)
2/3 of lean protein (Egg whites, tuna, other fish, lean red meat, skim milk, etc.)
Small serving of extra good fats
Pre-Bed Meal:

1 cup of skim milk
1/2 scoop of whey protein
1/2 scoop of casein protein OR
2 cups skim milk + 1/2 scoop whey