Alright mate, you are looking at three things in your diet, protein, carbs' and fats. Protein is the most important, followed by carbs' and fats.
You can mix and match meals to your own preference, like chicken, tuna, cod, turkey, steak and what not are good sources of protein, and then you need some good carbs' like sweet potatoe, rice, oats, wholemeal pasta, and similar stuff.
Too many meals a day isn't good on the digestive system though, from what I've read up so shakes are a good meal replacement. You could have a meal, shake, meal, shake etc. You could also have some flaxeed oil before bed in a capsule for your health fats.
The best place to get your protein from is myprotein or bulk powders, along with some ultra fine scottish oats, you can have a shake first thing in the morning which is convineint if your rushing to work or college, which is handy. Then you can have a meal of your choice, it can be anything with good carbs and protein, like some of the examples above.
150 grams of chicken and 100 grams of rice with a loads of steamed vegatables is perfect for a meal. Some people claim to keep the carbs' really low, but you'll have no energy and feel like shit, so I wouldn't bother. At the end of the day, if you take in most of your carbs' before you train, you'll burn them off in the gym anyway.
You can still have your cheat meal, as I do every week on a Friday, which is something to look forward to. I'd go nuts if I never had that to look forward to.
So for an example diet.
8:00 - Protein shake in skimmed milk, with 100 grams of oats. All blended and drank.
10:30 - Chicken and rice with some steamed veggies'.
1:00 - Tin of tuna and a sweet potatoe.
3 :00 - Protein shake in water with an apple.
5:30 - Chicken and rice with some veggies'.
8:00 - Protein shake in skimmed milk with some grapes and some flaxeed oil capsuals.
It doesn't really matter what meal you have, as long as it's a good clean carb' and clean meat or source of protein.
www.myprotein.co.uk will have all the stuff you need.
Benni.
