I workout at 5:30 in the morning and then work at a warehouse throwing 80lb boxes of meat for 9-10 hours and this is what I do:
Preworkout Protein shake (with PB, and fruit for quick energy)
breakfast: 6 eggs, 1-2 piece of toast and MOST important 1 glass of orange juice (the sugars really boost the energy)
10:00 AM I do a homemade weightgainer shake,but you could go with a regular protein shake or at least some fruit at a bare minimum to keep energy until lunch
Lunch: just an average lunch...
After work: I usually eat supper right after, but if you eat later in the evening, again I would recommend fruit, or a piece of bread w/jelly, just something to get some simple carbs to keep you fueled until dinner...
This always seems to work well for me. If you have a job where they dont allow you to have that midmorning snack, try sneaking it into the restroom and munching it down. After I got caught doing that like 3 times my boss finally gave up and just lets me go grab it now!