ok im made some changes
meal 1
1 cup egg whites, 2 whole eggs
1/2 cup oatmeal
multi vitamin, fish oil, b 12, vitamin c
meal 2
2 cans tuna / or 50 gm ground beef
8 ounces nuts
meal 3
2 chicken breast ( 40 gm protein total)
1 cup brown rice
meal 4 post workout
40 gm whey protein
meal 5
40-5- gm protein, mostly ground beef, samoln, steak
1/2 cup brown rice
1/2 cup brocolli
meal 6
8 ounes low fat cottage cheese