breakfast
protein shake made with 500ml of milk.
3 cups of oats, 5 eggs and 1 yolk with a handful of raisins, cup of tea

3km fast walk to work

mid morning snack
200gm ham with 3slices of wholemeal seeded bread

lunch
tin tuna, tomatos, sweetcorn washed down with 500ml milk

mid afternoon snack
protein shake made with 500ml milk

3km fast walk home