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

mid morning
5wheatabix with around 1/2pint milk

lunch
4slices of wholemeal bread with peanut butter

afternoon snack
protein shake

tea
wholemeal pasta, quorn, tomato passata, peppers, onions

evening snack
200gm ham, 3slices of wholemeal bread

protein shake before bed and liv52, glucosomine, omega3 fish oil