On workout days, vegetables and fruit for breakfast. With some starchy carbohydrates added prior to any training. With regards to portion sizes, medium-sized portions are encouraged. Training within 3 hours of having eaten this meal is recommended with a much larger meal after the workout; which should consist of more complex carbs.
For rest days, eating fewer calories (compared to workout days); cutting down on Carbohydrate intake; meat; fibrous vegetables, and fruit should be the foundation of your diet on this day. The first meal of the day should be the largest, compared to workout days where the post-workout meal is the largest. The dominant macronutrient should be protein, so fattier meat and fish (beef and salmon for example).
For the last meal of the day, try a slow-digesting protein source; preferably egg protein, cottage cheese (or any other source of casein-based protein). Meat or fish is also ok if you add vegetables or a supplement with fiber.