Breakfast

Large bowl of porridge + dried fruit + 250ml skimmed milk
2 slices granary bread, toasted + olive oil based spread + natural crunchy peanut butter
250ml fresh fruit juice
Tea/coffee

Mid-morning

4-5 Oatcakes with low fat soft cheese
Handful mixed nuts and/or seeds
Item fruit
Drink

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Lunch

Sandwich made with granary bread + olive oil based spread with lean ham/chicken or large mackerel fillet
100g mixed nuts, seeds & dried fruit
Mixed salad
Low fat, low sugar yoghurt
Drink

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Mid-afternoon

30g whey protein powder in water
1-2 oatcakes
Item fruit
Drink
Or 3-4 scoops Huel in water

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During exercise

Sip plenty of water or electrolyte replacement sports drink throughout

Immediately post exercise

25g whey protein power + 25g dextrose in water

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Evening Meal (45 mins later)

Lean fillet steak or chicken breast or fish + herbs to taste
Boiled new potatoes or basmati rice or dry roasted sweet potatoes or wholewheat pasta
Loads of vegetables
Low fat, no added sugar yoghurt
Drink

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1 hour pre-bed

100g cottage cheese / quark / low fat natural yoghurt
Item fruit
Drink