I Breakfast (~7am/8am) [consisting of proteins, complex carbohydrates, good fats]
Examples: Royal breakfast: oatmeal (with nuts); whole wheat bread with avocado and hard boiled egg; greek yoghurt with nuts; egg scramble with ham and tomatoes…
II Snack (~10am/11am) [proteins + complex carbs]
Examples: Probably something you can take with you so a sandwich - whole wheat bread with lettuce ham and red paprika; cottage cheese; protein bars; protein pancakes…
III Dinner (~1pm/2pm) main meal of the day [proteins, complex carbs and of course veggies]
Examples: The classic: chicken with brown rice and steamed vegetables; whole wheat tortilla (or lettuce for low carb) with chicken and veggies; grilled shrimps; whole wheat pasta with spinach and light feta cheese;
IV Snack (~4pm/5pm) [if it’s an after workout meal then: proteins + simple carbs <- banana is IDEAL]
Examples: greek yoghurt with fruits
V Supper (~7pm/8pm) [proteins and good fats]
Examples: Grilled salmon with leaf greens; tuna paste; quark with sesame oil, tomatoes, salt and black pepper (YUM!!).
AND lots of water & green/white tea!