Basically, I eat every hour or two, in small quantities. Here is an example of a typical day:
6:45am - Protein shake w/fat free yogurt and peanut butter
8:30am - Piece of fat free cheese and a bannana
9:30am - 2 packets of oatmeal
10:30am - Lean Turkey/Chicken/Beef (whichever one I bring to work that day)
11:30am - Orange
12:30am - 1 cup of FF yogurt
1:30am - 2pc baked chicken, can of corn, 1 spoon of peanut butter
etc. etc. throughout the day.
Dinner - Chicken/Beef w/ steamed Vegetables.
Before bed, protein w/ skim milk
Like I said, I am no expert, but this has really helped me lean out. I was weighing about 255 in November of last year, and I am weighing about 220 right now, and I am as lean as I have ever been. This diet may not be the best, but it works for me. I think that the smaller, more frequent meals help me not to overindulge at lunch and dinner. Also, if I am trying to cut weight for a tournament or something, I will cut all carbs at night, but not during the day. Hope this helps.
You can't put syrup on shit and call it pancakes.