500 ml Glass of water with each sitting Why each sitting, you do not need that much milk
Breakfast
5 Weetabix
200ml skimmed milk
400ml Fruit Juice (not concentrate}
5 is fine, if you not more Weetabix during the day
Snack
50g Chicken (grilled)
1 Tbs Low fat mayo
1 Tbs Peri Peri sauce
2 Slices of wholewheat seeded bread
do not stick to one snack, have a few meals and rotate
Lunch
100g Wholewheat Rice
1 Tbs Peri Peri sauce
50g Chicken (grilled)
200g Fat free yogurt
chicken again, seems boring
Snack
450g Potato Mash
50g quark
3 slices extra lean ham
Dinner
100g Chicken (grilled)
200g Wholewheat Rice
Tomato based Sauce 200ml
chicken again and rice again
Snack
2 Tbs Peanut butter
2 Slice of wholewheat seeded bread
5 Weetabix
200ml skimmed milk
Weetabix again
You diet is planned with calories in mind; however, it is boring, I would be stick of that diet within 2/3 days. Weetabix twice, rice twice and chicken thee times.
What about pre and post workout on training days
You could include veg and beans with mash
More fruit
Have a number of meals and rotate them
