Our expert says:
1. Looking at the history you have given you are definitely getting enough protein, possibly even a little too much protein. Remember that your body only needs a certain amount of protein and anything in excess will get stored as fat. Your oats breakfast option would be best as you can eat tuna or cottage cheese for lunch, oats are a high fibre breakfast cereal that can keep your satisfied for quite some time. I would suggest choosing a lighter protein option such as fish, cottage cheese, eggs or legumes at lunch and then have fish, meat o chicken for dinner.
2. The smoothie in the morning is great, just watch portion sizes of the fruit that you use and you can alternate it with other fruit and veg such as doing a green smoothie alternative. I think you get enough fruit in the day - you should aim for 2-3 fruit and at least 3 veg per day. You need to include more vegetables in your diet, bulk up your salads with extra veg such as broccoli, cauliflower, green beans, carrots, pumpkin etc - you can use tomato and cucumber as a base but these salad veg don't sustain you for very long.
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