1 cup oats /w fruit to taste
1 cup green tea
150g low-fat unsweetened yogurt

Meal2:

Protein shake made with 200ml skim milk &
Blended with 2 egg whites
Hand full of raw nuts

Meal 3: option 1

180g tuna /w 2 slices wholegrain toast
low fat cottage cheese

Meal 3: option 2

1 chicken breast
1 broccoli
1 sweet potato

Meal 4:

Protein shake made with 200ml skim milk &
Blended with 2 egg whites

Meal 5:

Chicken or fresh fish or lean steak ( or some source of good clean protein )
1 or 2 cups of green veges

Post workout ( I go to gym random times during the day due to working hours ):

Protein shake made with 200ml skim milk &
Blended with 2 egg whites