FOUND: the perfect diet!

Well for me anyway.
I have been working for ages on finding the right balance with my nutrition.
The aim is to stay lean, put some muscle on my puny body, have a load of energy for training and in between and have awesome recovery so I can back it up.

I know how hard it can be to get this right so I thought I'd post this in case it helps someone else so if it works for you enjoy and if not please ignore it!

I'm 167cm and 52kg and female and 40.
My training (when I am on track) consists of 3 x taekwondo sessions, 3 x weight training sessions ( split routine to gain muscle), 1 reformer pilates session, 2-3 swims, 3-4 runs and now 3 bike sessions a week so a huge load when it all comes together. I am about to start training for my first tri season (Is still winter here in Australia) and will be doing sprint distance tri.

If you are male or training for longer distances then you will need to adjust your serving sizes to ensure you are getting enough calories.
This sits at around 2500 cal.

MEAL ONE: (pre training)
1 slice grain toast with 1 tbsp jam and 1/2 a banana (mashed on top)
MEAL TWO:
500m Powerade during workout
MEAL THREE: 
1 cup cereal ( or oats) with skim milk and 1/2 banana
MEAL FOUR:
Tangello (like orange/mandarine) & Handful of brazil or walnuts
MEAL FIVE:
Fetta Salad and Whole wheat wrap with chicken
MEAL SIX:
500ml Powerade during afternoon workout
MEAL SEVEN:
Small tub of yoghurt and small apple
MEAL EIGHT:
Salmon, lean steak or lean chicken and steamed veg with brown rice
MEAL NINE:
2 tbsp cottage cheese and 1/2 cup berries.

On the days I weight train I take protein powder mixed in water right after my session - I would drop one of the snacks for this.

This seems like a lot of food but they are not large serves and I make sure I eat every 2-3 hours but the powerade is just taken during and after workout.

As I say it might not work for everyone but it definitely works for me. If you have any questions fire away.