@rue77 Breakfast:
Option 1: oatmeal (100g)+50g of eggwhite powder + jam= ~600calories
Option 2: 4 large eggs, 250g of greek yoghurt + jam= 500kcal.
After workout snacc:
Option 1: 100grams of cooked and dried pork liver (40g of protein, 300calories) + a fruit/an oatmeal snack, ~500kcal
Option...