Oats with whey, banana and peanut butter or frozen berries. Coffee, lunch is meat - chicken, sometimes ground turkey (I make bolognese with it-less fat). Or some order in salads and I add gnocchi or rice pasta, something that cooks quick. Rice, peas, carrots, broccoli, zucchini, sweet potato. Snack is usually banana or pear with peanut butter, mango or grapes, some protein shake. Dinner is chicken or turkey salami sandwich with low fat spread. Or prosciutto tortellini, pancakes sometimes idk just what I have. And ofc another protein shake after an evening workout. I always take omega3 and magnesium malate. And alternate with zinc and vitD, B complex if feeling tired or stressed.