OK so here is what I ate yesterday.
Breakfast: smoothie after my run (2 bananas, 2 servings peanut bill, 2 cups almond milk, some protein powder)
Lunch: McDonald's southwest crispy chicken salad (no dressing), apple
Dinner: sushi night! (15 pieces sashimi, 4 pieces nigiri, miso soup, side salad with ginger dressing, 4 pieces veggie tempura, approx 2 cups cooked rice with sashimi. one gin and tonic before dinner
Snacks: 2 servings pimento cheese w/15 saltine crackers, banana, 2 small containers diced pears, 2 whisky manhattans
Myfitnesspal tells me this is around 4500 cals. I ran 12 miles yesterday, so I should be about +1000 in the calorie department. Yesterday might have been a little unusual only in that it was a weekend so I drank a bit more, but I also ran a bit more than I usually do.