All of these will be daily, even on day's I don't work out, except for the post workout shake.

Preworkout:
Protein Shake (1)
Post workout
Protein Shake (1) minus the flaxseed oil, and flaxseed meal
Non workout days"
Protein Shake (1) minus the flaxseed oil
Morning:
2 multivitamins - Costco
1 Calcium/Magnesium/Zinc 333mg/133mg/5mg
1 Vitamin C - 500mg
Lunch:
1 Calcium/Magnesium/Zinc 333mg/133mg/5mg
1 Vitamin C - 500mg
1 Vitamin E - 400 IU
2 Fish Oil Concentrate Capsule - each 1000 mg w/ Omega 3 fatty acid - EPA 150mg, DHA 100mg - 2 g fat
Bedtime:
1/2 cup Low fat Cottage Cheese

(1) Protein Shake:
4oz whole milk
4oz water
1 scoop (~24g) Chocolate Designer Whey Protein sup
1 tsp Creatine Monohydrate
1 Tbsp Flax Oil
2 Tbsp Flaxseed Meal

So this comes out to:
365 calories
24 g fat
135 mg sodium
13 total carbs
4 g fiber
6 g sugar
24.5 g protein