7am oats in skimmed milk
10am pint of water and a fruit
12pm tuna jacket
2pm protein shake
4pm 2xchappatis and veg dish
6pm training
7pm protein shake
8:30pm 3 fried eggs or chicken
No healthy fats!?, try adding sardines, mackerel, salmon, olives, avacado's, nuts and seeds.
The fish can be used to replace a protein meal with the added bonus of containing omega 3s, add olives or avacados to any meal (once a day if you can), nuts and seeds for snacking.
Your meal after training is perhaps a bit late, try eating within 90 mins of finishing.
What time do you goto bed, is 8.30 your last meal?