8 am 6 egg white 2 yolks scrambled
10 protein shake
12 pasta with 125g tuna
2pm protein shake
4pm wholemeal bread with chick or turkey as sandwhich
6pm 2 chicken breast boiled veg or pasta

These are general but what i try to mix up in the week varying with 6 whites 2 yolk omelette. I have a rough idea of what i need to eat, i work shifts aswell which get in the way with meals