breakfast
3cups of porridge oats 5 egg whites and 1 yolk, with 1/2 cup raisins mixed in.
protein shake, mug of tea

snack
peanut butter, 4slices wholemeal bread

lunch
200gm chicken with salad and 3 slices of wholemeal bread, then protein shake

mid afternoon snack
200gm ham, 3 slices wholemeal bread

tea
wholemeal pasta, 3 chicken breast, sweetcorn, tomato and olive sauce





been for a 6km run on the beach this mornin, then did the same this afternoon but walking with the family.