What I actually eat on a work day

People ask what I eat like there is a secret. There is not. I eat the same boring breakfast, a decent lunch, and whatever is on the table at tea time.

The day

• Breakfast: four eggs, two slices of toast, a banana. About 30 g of protein.
• Lunch: chicken, rice, whatever veg is in the work fridge. About 45 g.
• After work: Greek yoghurt with oats. About 25 g.
• Tea: family meal with a bigger portion of the meat. About 50 g.

That gets me near 160 g on a normal day without a single shake. On a bad day I make a cheese and ham toastie at nine at night and call it even.

If it does not survive a Tuesday, it is not a plan.

I do not count calories most of the time. I weigh myself every morning and look at the weekly average. If it goes the wrong way for two weeks, I cut the toast.