Breakfast – 4-6 egg white omelette (protein) with oats (carbs) and a slice of low-fat cheese , with Flaxseed powder (fats), pint of water.
Snack – Cottage Cheese, Raw Nuts (almonds,walnuts), water
Lunch – Chicken breast, brocolli and green beans (protein, fibre and vitamins)
Snack – Mixed fruit, 4 slices ham
Dinner – Tuna Steak, Kidney Beans, pine nuts, salad and bit of sweet chili sauce plenty of water
Before Bed – Optional Casein shake for lean muscle.