Hi sorry for the late reply and unfortunatly no pics as yet, its been a long day and ive not had chance...but i will post a pic when i get someone to take one off me...

I really appreciate the replys, Turkish Juicer you have well and truly opened up my eyes...

I try and keep my diet to an affordable limit due to being a single, self employed father, i need to be careful with my money for obvious reasons...hence the reason i use alot of shakes as they are more cost effective and as i dont get alot of time for breaks they are fast and easy...

I`m going to try and come up with a new diet thats cost effective and managable for my life and comitments..

again i really appreciate all your help and i know i need to come up with something that i can stick to rather than just copy someone elses diet...

I have a few questions before i make up a new diet hopefully you can help me out.

1, is having shakes as meals a total no no or could i add olive oil or nuts to make the macros better or just leave them out totally?
2, eggs i`m not a massive fan off them could i add any sort of flavour to get rid off the taste first thing in the morn? or is it just PLAIN EGGS thats it?
3, what calories and pro,carb,fat break down should i be aiming for? should i aim for way above 220 gram of protein
4, can i make any adjustments to the meals i`m having now to improve them without totally changing my diet...

I`m sure there are many more questions i need to ask and i`m very greatfull for any more help