Breakfast:
100g Oats skimmed milk, banana and a shake with (546Kcal)
Snack:
Shake (546Kcal) and a banana
Lunch:
170g chicken breast, 62.4g brown rice and 160g veg
Snack:
Shake (546Kcal) and a banana
Dinner:
170g chicken breast and 160g veg
Before bed:
200g cottage chesse and rice cakes.

Just one of my sample low GI diets. Eat till you are full with heavy cardio and weight training.

Cheers if you look