Because you need to eat on the move alot i suggest you make alot of essentially the same thing, you can change this from day to day but you would have alot of the same thing on any given day. So ill give you 2 variations to give you an idea, with that you can probably work your own out too, the thing ill change is what you take to work each day, this means you can stock up on certain foods that are the same for breakfast dinner and after training and not worry too much about what you do each day but have enough variety as well
Use scales to be accurate with all measurements, you can weight out stuff on a sunday and freeze/leave in cupboard for the week.
A sample day 1
For breakfast you could have
80g of porridge in milk and
3 tbsp of honey
20g of whey in a glass with water or milk
this will be really quick to make in the morning.
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Preparing your daytime work food.
Either upon waking or the night before measure out
350 - 400g of rice OR pasta, cook in a rice cooker.
200g of chicken/fish/pork/beef chopped up small
4 whole eggs
In a large frying pan, ideally a wok, fry the meat in 3 table spoons of olive oil and the eggs in 1 tablespoon in a small pan, add the eggs and rice/pasta to the wok, add salt, soy sauce,oyster sauce etc if you want and if you like it sweetcorn/mushrooms, veg etc use your imagination.
Box up in 4 Tupperware boxes.
This should last your 12 work hours, its quite a fair size of food but split up its not that bad.
Also, take with you 200g of nuts, any type you like salted cashews do it for me. eat these as a snack throughout the day randomly etc.
And, 4 pieces of fruit, you can eat these at any time in the day you like not just at work.
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Dinner when you get home.
150g pasta add a sauce from a tin/packet + lots of fresh veg/salad OR simply make 150g more of your work day food in the morning and eat what is left now.
200g ice cream of your choice
TRAIN
After training
100g oats + 3 tbsp honey + 20g Whey
Bed
In all that will give you 5700cals a day (ish) and 220g protein.
You need to experiment and find the calorie level at which you bulk and the level at which you maintain and the level at which you lose weight.
ADJUSTING CALORIES ON A SMALLER SCALE.
If you are trying hard to hit certain weights you may want to simply make small adjustments to your calories, say within 1000 cals either way.
The easy thing to alter here initially is the portion size of the nuts in the day time or the ice cream in the evening. This is how i do it when im in the right ball park calorie wise. The nuts give you 1200 cals a day, so you can drop them down easily, 600 cals per 100g. Ice cream look on the side of the pot. The diet is 90%+, clean.
Additional supps.
5-10g fish oils a day would be good. you certainly wont need vitamin supplements or anything like that.
Sample day 2
Ill use the same breakfast but you can improvise something similar.
For breakfast you could have
80g of porridge in milk and
3 tbsp of honey
20g of whey in a glass with water or milk
this will be really quick to make in the morning.
For the day.
We are going to make 4 triple decker sandwhiches.
Ideally you would use granary bread for this presliced. 12slices
Fry 4 eggs individually, stick them at the side on a plate.
fry 200g of meat cut into strips in some olive oil
One piece of bread put the egg on, stick a bit of cheese on top to melt if you like, then add a bit of veg, such as lambs lettuce, rocket, water cress, you get the idea, then one slice of bread, 1/4 of the meat with mayo if you like and a bit of ketchup if you want.and a bit more veg. Last bit of bread goes on top
Make this 4 times over. wrap to take to work.
Also take the 200g of nuts + 4 pieces of fruit.
Dinner and after workout repeat from the day before and after training.
THis day gives you about the same as the other day in terms of calories/protein.
You get the idea a bit now. just change around what you take to work for the variety. yoghurt,potatoes whatever you like that is reasonably sensible. use
www.fitday.com, enter all food values yourself in custom foods. soon you wont need to do this anymore wiht a few weeks experience you will just know and it becomes quick and easy.
WHAT TO SHOOT FOR WITH YOUR DAY TIME WORK FOOD
not including the nuts and the fruit, just the stuff like the sandwhiches or rice
2500 cals
80-130g protein. 120 is about spot on though as its a 12 hour period