i dont know about one full meal but the times that i was lifting and working out i would have a set goal of taking in a certain amount of protein and carbs per day. I would minimize fat intake and take in good fats through sources like olive oil , nuts and fishoil. Chicken breast, lean beef,egg whites and fish were my primary sources of protein( not counting the protein shakes). Whole grains are very important and so are vegetables.
I also used no fat milk,reduced fat cheese/peanut butter and reduced fat cottage cheese. Usually my goal was to eat something every 2 hours. Sometimes it would just be a snack, sometimes it would be a whole meal. I had three big meals during the day and the rest of the meals would be whatever I deemed I needed to eat at that time. I supplemented with vitamins , glucosamine , zma and sometimes creatine.