I should be charging you for this.
okay. so you ought to be getting about 130-180g of protein a day. We'll do a breakdown into 5 meals a day, the pre-workout food and post workout shake on lifting days is #6.
1 c. oatmeal - 300 cal, 13 g pro, 54g carb
Can use cream of wheat or steel cut oats also.
4 egg whites - 70 cal, 14.5g pro, 0 carb, 0 fat
1 whole egg - 80 cal, 7g pro, .5 carb, 5g fat
(hard boiled is easy to prepare before hand, but egg 'substitute' in the cartons makes quick and easy fat free omelettes or scrambles - feel free to add veggies to this for more nutrition)
Shake - 300 calories, 70g fat and 42g protein (that has to be a typo... maybe 7g fat?)
can of tuna - 150 cal, 37g pro, 0g carb, 1g fat
(bbq sauce, salsa, mustard etc can dress this up)
veggies - broccoli, spinach, green beans, kale - something fibrous and fresh
1/4 c. whole kernel almonds - 210 cal, 8g pro, 7g carb, 18g fat
(walnuts are good too)
2 Grilled Vegetable Boca Burger patties - 140 cal, 24g pro,
1 can tuna/chicken (on salad if you want) 150 cal, 37g pro, 0g carb, 1g fat
small spinach salad with fresh green veggies + 1 tbsp flax/olive/Udo's oil - veggies generally are very low cal, oil has 120 cal, 13g fat, 0 pro, 0 carb
lemon or vinegar are good dressings (if using balsamic, keep it minimal as it contains sugar)
1 cup baked sweet potato - 180 cal, 4g pro, 41g carb, 0g fat
Meal 5: - minimal carbs, limit to veggies, your choice
6 oz. salmon, baked or steamed - 350 cal, 37g pro, 0 carb, 21g fat
4 oz. mackerel, baked or steamed - 296 cal, 27g pro, 0g carb, 20g fat
1.5 cups chopped turkey breast, 300 cal, 63g pro, 0g carb, 2.5 g fat
lean cut beef, fat trimmed, grilled (will vary depending on cut and size)
egg omelette etc, etc.
On lifting days, eat an apple or 1/2c oatmeal 30-45 minutes before going to the gym and have your shake right afterward. Just put it inbetween meals where appropriate.
This is very basic and to be completely honest, I don't have the time to dole out days of meal plans. The best thing you can do is to figure out how many calories and what sort of macronutrient ratio you want for each meal and then come up with several options so that you don't burn out and all you have to do is mix and match. So when you want to add a carb, you have potato, or rice and beans, or carrots and peas. For protein you have scrabmled eggs, or turkey, or fish... etc. The USDA website is good for getting nutrition info on non-packaged food.
To save time, do all your veggie cutting and food cooking on say, Sunday and stick your portions in baggies or Gladware into the fridge or freezer until you are ready to eat it. It makes things so much easier.
I hope that's at least helpful. It's close to your calorie request and definitely meets your protein needs. make sure you're drinking a lot of water too.