Meal 1: 100g quick oats, 70g blueberries, 280g skim milk, 3 heaping teaspoons of chocolate powder
Meal 2: 4 egg whites, 170g spinach, 140g brocolli, bbq sauce
Meal 3: 100g sardines, 170g spinach, 140g brocolli, bbq sauce
Meal 4: 170g chicken thigh, 170g spinach, 140g brocolli, bbq sauce
2 x Green Tea /w milk and sweetener
5g Fish oil
Calories: 1400, 110g Protein, 150g Carb, 40g Fat