This is a general diet that has to be tweeked based on your recommended nutrient intake, and around your training. Aim to take in your carbs morning/before/after training.
Breakfast – Porridge Oats with Banana, blueberries, flaxseed + Goji Berries (linwooods) and 2 scoops of protein/chicken breast, with black coffee
Snack – Oat biscuits with low-fat cottage cheese/ protein bar
Lunch – Salmon Steak, small sweet potatoe and leek/asparagus
Snack – Small amount of mixed fruit, chicken/beef slices
Dinner – Chicken/Turkey Breast, mixed green salad, light salad dressing and water
Before Bed – Casein/Protein shake, tub of light cottage cheese