Breakfast: 35g of raw oats cooked, mix in with 15g of protein powder along with 7g of peanut butter (no sugar or salt added), 50ml milk, 1 teaspoon of honey and 1/2 a teaspoon of sugar.
Snack: 4 Provitas
Lunch: 1/2 cup of cooked brown rice with 100g of ground curry mince and 45g of green peas cooked.
Snack: 1 small banana with 25g of dry roasted, salted cashew nuts
Dinner: 1 cup of sweet potato, 100g of sausage and a salad consisting of 1 small onion, 1 cup of shredded romaine lettuce and 1 cup of tomatoes.
I am not a qualified nutritionist but self taught. This is a meal plan which consists of 1500 calories, which are the minimum that a human being should consume per day in order for organs to function properly and to have enough energy. This meal plan does not contain your drinks.