I'm cutting right now so it's a bit different than 'normal' but I don't really have a normal diet, it's always being tweaked. Since I'm most concerned with losing weight I haven't even been counting calories just eating less than I was when I was bulking. I've found IF to be most effective for me when I'm trying to bulk but not so much when I want to cut so currently I'm looking at something like..
Breakfast:
1/2-1c oatmeal with some fruit/honey for flavor
1-2c 2%milk
Lunch: this varies a lot, sometimes leftovers from dinner other times I'll just cook something up really quick.
Chicken of some sort or 80/20 beef
1-2 slices of bread
1-2c random veggies
1c 2% milk
Dinner:
Meat with very little to no carbs. I've got a good meatloaf recipe that works well for me, basically 1-1.5lb hamburger, 12-18oz (uncooked weight) bacon, 1/4c of smashed corn flakes, 1/4c milk and a few cups of cheese. - this makes 3 servings for me
Or a chicken chili, that is a bit more carb heavy. It's 2 chicken breasts, 1can of rotel, 1can black beans, 1can of corn, 8oz cream cheese and I'll throw some cheese in to make it a bit thicker. - this makes 2-3 servings for me
If I'm really going light on carbs, it's Tilapia with spinach and roasted veggies. I'll just eat as much as I can handle.
Over all it's working well, I started cutting about 8 weeks ago at 265-270 and I went to bed last night at 247.6
I've got a few other go-to's that I can't think of off the top of my head. But it's got a lot to do with carb timing and working out like a mad man, on my off days I do 2-3 hours of BJJ that I don't log here. I just try to get 80-90% of my carbs in before my workout, I'd like to get all of them in but most of the time that really isn't an option. There is an article at JTS that goes over their carb timing which is a bit more extreme than what I do that you might want to look into.
When I'm bulking, I'll use a lot of the same recipes and carb timing but I'll bump my food intake up about twice what I'm eating now. The calorie count is something like 3500 on non-lifting days and 4500 on lifting days. Normally I'm not worried about my weight, just what I look like so during the winter I'll pack on a few more pounds and the summer I tend to be a little lighter. Eventually I'd like to maintain around 230-240 but I'm not sure that'll be possible if I want to continue to make the progress I'd like to make.
I'm sure this is way more information than you wanted, hopefully it helps a little.