You should try eating a lot of small meals throughout the day. When I was in shape I would eat 5 meals a day consisting of: 400cal for breakfast, 400cal lunch, 200cal snack, 600cal dinner, 200cal late snack (at least 2 hours before you go to sleep). You should try to shoot for 1750-2000 cal/day or so. Also, don't drink soft drinks (even diet). Diet drinks, even though they contain no sugar, trick your body into thinking that you are ingesting sugar, which causes your pancreas to make more insulin, which in effect will cause you to crave more real sugar or be hungry more. Just drink water or no sugar added juices. Stay away from those protein shakes if you can.

For breakfast I suggest egg beaters. They have no cholesterol, and taste pretty good. I would make an egg and turkey sausage sandwich with light cheese. Egg beaters are also high in concentrated high quality proteins.

I'm probably not the best person to be taking fitness advice from these days. I'm 6' and 210-215. Three years ago I was 160. I don't ever have time to go to the gym anymore and I'm always in too much of a hurry to cook and eat right. Fast food ftl...