Id say minimum is 3 good meals
But 4 is decent with say three shakes
My diets not amazing at the mo but goes something like this
4 wetabix and 5 egg whites 3 whole eggs
3 scoops protein mix, ( whey, casein )
Train
3 scoops protein , milk, banana
Two chicken breast, rice or bread ( I Handel bread well )
Chicken leg large, brocoli, potatoes,kale, cabbage, carrots,
2 scoops whey in water, flax seed oil
Tuna sandwhich, Mayo, lettuce,
3 wetabix
Cottage cheese, 3 eggs, brocolli and rice
Sometimes have a casein shake while watching family guy in bed
Morning and night take
Garlic extract
Omegas
Vit c and D
B12
NAC
Baby asprin
But remember im comming back from illness
So need all the nutrition I can get