hiya mate,
im in the same boat as you and this is what im doing at the moment - seems to be doing the trick for now..
7:30 am
6 egg omlette (6 whites 1 yolk)
2 slices of wholemeal toast
bowl of bran
10:30
2 slices of wheatfree or wholemeal bread (depends on what mood im in) with 100g cottage cheese & a protein shake in 220 ml semi skimmed milk
1:30
2x tuna burgers or 1/2 chicken (i cook the chicken at home & keep in the fridge) with 125g wholemeal rice (uncle bens microwave packets - ready in 2 mins), maybe a bit more cottage cheese & a piece of fruit
4:30 (pre workout meal)
mrp shake (70g carbs, 10g protein) with 40g whey mixed in & a piece of fruit
usually work out from 5:45 till about 7:15
7:30
Shake, tin of mackerel on rybread
9:30
evening meal with missus (something pasta based with fish or chicken usually.
and then a good dollop of cottage cheese before bed.
Im probably missing some efa's & what have you but, as i say - its working well for me atm.
most of this is stuff you can either buy pre-prepaired or make at home & store in the fridge so usually only means nipping to the kitchen for 2 mins.
never actually written it all down like that before - sh*t thats a lot of food
