I feed mine once a day, 5 days a week. I scatter a couple of fast days in every week.
I feed algae wafers, low-protein/low-fat pellets (e.g., Hikari Cichlid Excel), Tetra Cichlid Sticks and fresh veggies.
I try to avoid commercial flake foods; my cichlids would gorge themselves and I had many more problems with bloat, etc. than I do with the pellets. I often pre-soak the pellets so they're bigger.
Jim