Our expert says:
You diet seems ok, however add or change the following:
I see no good fats – add 2 servings of avo / nuts / seeds per day.
Add a little yoghurt with the oats to add some protein and calcium –think you should in anyway add a calcium supplement.
At lunch I will not use chicken rashers, but rather chicken breast. Also the pita and tortilla are high GI carbs replace it with quinoa / barley / chic peas if you don’t like beans. Add more veggies or even better salad greens here.
I hope you are adding in some skimmed milk with the protein shake again.
Keep with the veggies at dinner and lots of it – just add some tofu or cottage cheese for protein – or even scrambled egg whites.
Hope this helps – take care.
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