I'm gonna be really up myself here but I think its a vital thread that many people would benefit from (pasted from my reply in another thread), and it will apply to many of you:
Firstly - lose the holland and barrett meal replacement powder. If you can, eat real food. If you can't get to a kitchen to cook food, then prepare food in advance.
For example, i would cook say 250grams of rice in the morning, and 4 chicken breasts. This i would split over 3 meals.
If you don't have time to make a meal and you DO want a meal replacement shake, then its common concensus that holland and barrett are overpriced and not particularly good. One of our sponsors, Extreme Nutrition, offers an excellent MRP - visit the banner for more info. If you are interested in other brands, check out:
http://www.cheapuksupplements.co.uk/...c8d5938ed5907b
If you have access to a blender, perhaps you could consider making your own MRP shakes (which is what I do) - see here for my ingredients:
http://www.musclechat.co.uk/viewtopic.php?t=3848
This works out at about 1 a shake, with about 55/75/20 split
Whey Protein: I personally use and condone the use of dymatize ELITE whey, (have been using it for about 15 months), flavours to look out for are banana and chocolate mint. I would suggest that if you do not have access to a blender, then go for banana, which mixes excellently in a shaker or even in a pint glass with a fork. it tastes especially good with a banana and some milk, which you may choose to have as a meal replacement yet again. You can buy this here:
http://www.cheapuksupplements.co.uk/...Prod=2&xSec=15
Protein bars: I use Chemical Nutrition 'Dorian Yates approved' pro-flapjack bars. Whenever I feel like a snack, you get 18/32/7 split ( i think...). The best flavour is cherry almond - seriously i could eat about 5 of these and not get sick. THey work out at just over 80p each so not too bad !
You can buy them here:
http://www.discount-supplements.co.u...rry-almond.asp
I have also used the peanut chewy crisp chemical nutrition available here: http://www.discount-supplements.co.uk/eshop/protein-bars/chemical-nutrition-pro-bar-xs-(12-in-box)-peanut-chewy-crisp.asp
-they are 32/5/5 or so (so better for cutting), and are more expensive and a little sickly.
Your diet - for a bulk diet it strikes me that your not actually eating all that much - perhaps i'm just used to eating loads.
Breakfast - go for 3 whole eggs, add in some more egg whites, so 3 whole, 3 whites, bump up another slice of toast
Lunch - 2 cans of tuna instead of 1, or some chicken as well as the tuna
typical dinner - good, although stick to lean mince as budget mince is very high in saturated fats and actually not that high in protein content. Maybe go for a cup of full rice rather than 1/2 Smile
Before bed - definitely stick with the 40grams protien powder, but have it in 1 pint of skimmed milk. You want to combine it with milk because it will slow down the speed at which the protein is absorbed into your body and therefore have you better prepared for the many hours you will be asleep.
So to summarise - I would say less MRP shakes and more real food if you can. Protein bars are an excellent snack/SUPPLEMENT (remember that these are only to be eaten in accompaniment with real food ideally)