Nick500

hi

you want to hit protein every 2 - 3 hours regardless of calorie restrictions. cassein before bed definitely.

I'd say no almonds, those are high fats and calories and not especially high in protein, and if you are running a calorie restricted cutting diet which is sounds like you are then that wouldnt be so great. I'd say a large chicken breast with a bit of lettuce or salad perhaps.

also, bear in mind that fruit actually isn't all that good for you, especially stuff like apples, because its high in fructose and will have similar effects to your blood sugar levels as chocolate, albeit its good mineral/vitamin content.