Breakfast: 2 eggs, sautéed seasonal vegetables, 2 pieces of toast, water and coffee. Post-workout: 1 scoop of whey protein, 1/2 cup oats, banana, almond milk and dehydrated peanut butter (PB2) blended into a shake. Lunch: 1 pan-seared chicken breast with steamed broccoli/seasonal vegetable and quinoa. Afternoon snack: banana/apple and almonds Dinner: 1-pan seared chicken breast with steamed broccoli/seasonal vegetable Before bed: 1 scoop casein protein with 1/2 scoop whey protein shaken with almond milk Allow expenditure for special occasions, meeting up with friends, and traveling. It's boring but it gets the job done of keeping me slim and fit.