Less than half a Total 0% Yogurt (40g) where 100g has 50cals and 10g protien/ 4g sugar from carbs/ 0g everything else.
High fibre cereal (fruit and fibre)
Coffee with almond milk and one tsp sugar.
lunch I had a large egg with ham, cheese, and tomato omlette over a salad (no dressing.)
2 pieces of dark chocolate (small squares)
dinner I am having Total (full fat greek yogurt) same as the other brand but the full fat version.. had about 1/4-1/3 of the cup so maybe 35g?
mixed with that there are about 10 grapes and 2 handfuls of nuts with sultanas, linseeds, and sunflower seeds
an alpro soy-protien drink afterwards (only 250 mls)
a teaspoon of nutella
(went to the gym today for an hour to make up for eating out over the whole weekend)