Thanks a lot all, much appreciated once again.

Side notes: 1) I will order some Power Butter, and 2) Out goes the milk, and in comes the water 3) No more evening kumara/sweet potato - time for some proper veggies.

Below is how I see everything looking now, any other comments or feedback on this or the above?

I see everything looking like this now:

Protein Carbohydrates Fat Calories
BREAKFAST
Banana 1 23 0.3 90
1 Cup oats 8 55 4 320
2 Eggs, 7 Whites 36 10 10 250

MORNING SNACK
Tin Tuna 30 8 0 169
Nuts 1oz/30g 9 6 20 245

LUNCH
300g Chicken 85 0 5 400
290g Kumara 6 60 0 290
1 tbsp PB 8 4 7 90

AFTERNOON TEA
1 x Pita 10.1 38 4.2 250
Cottage Cheese 6 1 2 48
Tin Tuna 30 8 1 169

PRE WORKOUT
Protein shake 20 3.5 1.3 100
Apple 1 19 0.2 72

POST WORKOUT
Protein Shake 40 6.5 3 170
Dextrose 0 60 0 240

DINNER
300g Chicken 85 0 5 400
Vegetables 4 12 1 70
Sauce 0 12 2 110

BEFORE BED
Cottage Cheese 20 2 5 100
Protein Shake 18 3 1 100
1 tbsp PB 8 4 7 90

TOTALS: P.425.1 C.335 F.79 Cals.3773