lunch
tuna, tomato's, sweetcorn 2 slices wholemeal bread
protein shake

mid afternoon snack
4slices of wholemeal bread with peanut butter

tea
kidney beans, tin tomatos, barley, rice, oats, butter beans, onions, peppers, quorn, 2beef peppered steaks, forgot lentals and split peas aswell

evenin snack
6wheatabix 1/2pint milk

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