Ok i basically follow this everyday:
m1
Oats with water, whey
m2
Low fat cottage cheese with natural peanut butter mixed in and an apple
m3
Chicken and salad with low fat dressing
m4
protein shake and strawberries
m5
lean meat and mixed veges - no starchy carb
m6
protein shake with water
Workouts are as follows:
MON - AM 20 mins jog
PM - CHEST & BACK