Breakfast 8:00

2 eggs (150 cals)
1 bread wrap (egg wrapped in bread) (150 cals)
1 apple (50 cals)
1 orange (50 cals)
(400 calories)

Lunch 12:00
1 can of tuna (150 cals)
1 bread wrap (tuna wrapped in bread) (150 cals)
1 orange ( 50 cals)

(350 cals)

snack at 2:00

1/2 cup (100g) of fat free cottage cheese (80 cals)
1/2 cup of blueberries (50 cals)
(Both in one bowl)

(120 cals)

pre workout meal at 4:30

bowl of oats in milk (200 cals)
1 orange (50 cals)
1 apple (50 cals)
1 banana (100 cals)

(400 cals)

Dinner at 7

1 salmon (120 calories)
1 cup of rice (200 calories)
1 orange (50 cals)
1 apple (50 cals)

(420 cals)

Desert
1/2 cup (100g) of fat free cottage cheese (80 cals)
1/2 cup of blueberries (50 cals)
(120 cals)

Total: 1800 calories a day