It's like this
Meal 1 Breakfast 09:00am
Oats 100g C.12g P.17g F.7g
Whole boiled egg x 1 C.6g P.6g F.5g
ON whey protein 1 x scoop C.3g P.24g F.1g
Meal 2 lunch 12:00
Chicken Breast 190g C.0g P.56g F.6g
Brown rice 133.3g C.45g P.5g F.1.8
Tin of Tuna 1/3 C.0g P.5.3g F0.3g
Whole boiled egg x 1 C.6g P.6g F.5g
Meal 3 3pm
Chicken Breast 190g C.0g P.56g F.6g
Brown Rice 133.3g C.45g P.5g F1.8g
Tin of Tuna 1/3 C.0g P.5.3g F0.3g
ON whey protein 1 x scoop C.3g P.24g F.1g
Whole boiled egg x 1 C.6g P.6g F.5g
Meal 4 6pm
Chicken Breast 190g C.0g P.56g F.6g
Brown Rice 133.3g C.45g P.5g F.1.8g
Tin of Tuna 1/3 C.0g P.5.3g F.0.3g
Whole boiled egg x 1 C.6g P.6 F.5
Hope this makes more sense I split one tin of tuna between the meals for extra protein.
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