My diet isn't much different than normal, I've increased my calories slightly(~500) mostly from carbs. Here is a sample ,
Meal 1: Protein shake( milk isolate) + mixed berries (45 g P, 45 g C,~3-4 g F)
Meal 2: Protein Shake 10 fish oil caps(30g P, 15 G F)
meal 3: Tuna and three slices natural 100% whole wheat bread (43g P, 52g C, 10g F)
Meal 4: Protein Shake and 10 fish oil caps (30g P, 15 g F)
Meal 5: Tuna and Pasta (52g P, 150g C, 12g F)
WORKOUT
Meal 6: Post workout shake (33g P, 80g C, 2g F)
Meal 7: 1 hour post workout, Shake and Bran Cereal (45g P 48g C 5g F)
Meal 8: Tuna + five fish oil capsules (33g P, 10g F)
This is not a bulking diet, when bulking I would add an extra 100-200 g of carbs.