pretty much just oats, and other bran
substances its complex carbs personified and great for your morning meal.
ok ill give you a basic food plan tweak and change around according to your body type and calorie needs
Breakfast: 1 cup of oatmeal (its labelled like that at the supermarket) 2 spoonfuls low fat cottage cheese and a protein shake (WPI most appropriate). Substitute the cottage cheese with a whole egg on wholegrain toast
Meal 2 (3-4 hours after brekky or post-workout): 2 bananas OR 1 rice cake and an apple with a protein shake.
Meal 3 (again 3-4 hours after or post workout): 2-3 thin slices of beef steak with baby spinach and rocket with a dash of olive oil and balsamic vinegar (add some brown rice if you can eat carbs)
Meal 4 : same as meal 3
Meal 5: 2 spoonfuls of cottage cheese and some almonds and protein shake.
meal 6: (treat) either same as meal 3 or if its your cheat day some beef stir-fryed with some snap frozen veggies add some hokkein noodles and some peanut butter and soy sauce (makes a fair bit so only have a small portion) and a protein shake.
before bed:
casein shake, peanut butter sandwich and some cheese
hope this helps
Your favourite Gym hitting hick