Ok here's the thing...

I have been counting my cals with Fitday (the program) and for some time now have been getting an uneasy feeling re my macro balances. My carbs are almost alway over and my protein too low.

I have mentioned in another thread here regarding this exact same thing that this is largly due to funds. Protein sources are very expensive where I am from (South Africa) and thus it is difficult for me to eat more protein. I am getting better at finding cheaper sources and in time will improve on my protein intake.

I am cutting and have been for over a year now (have lost +- 50 kilograms so far). I would like to try and restructure my carb intake so that it is better balanced (i.e. around workouts etc but am struggling with this due to my lack of inventiveness/creativity).

A typical day for me food wise looks like this:

Breakfast:

1/2 cup rolled oats
1/4 cup wheat germ
1/4 cup bran
1 apple
1/4 cup nonfat milk

Meal 1: (Morning snack)

1 slice wholewheat bread
1 tsp peanut butter
1 banana

Meal 2: (Lunch)

1 can tuna in water
1 egg
1 egg white
1 cup Brown rice or whole wheat pasta etc
2 cups lettuce salad (with tomato, onion, carrot, peppers etc)
1 tbsp low cal mayonnaise

Meal 3: (Afternoon Snack) Pre Workout

1 Cup Yogurt Nonfat
1 apple/mango/banana (basically whatever fruit is cheap at the time)

Meal 4: (PWO Shake)

32 Grams Whey Isolate
1 Cup Nonfat Milk
5 grams Creatine

Meal 5: (Dinner)

2 Large Chicken Breasts
1/2 Cup Brown Rice (and Lentils)
1 Cup mixed cooked veggies
2 tsp Olive Oil

Meal 6: (Evening Snack)

100grams Cottage cheese
1 tbsp Peanut butter
1 tsp Strawberry Jam (not always though)

The reason for the PWO shake is cos I only get to eat a meal a few hours later due to family obligations so I want to make use of the window of oportunity. I am using creatine for the first time as an experiment (mainly to see if it give me more energy)

The above menu averages about 2300 - 2500 cals a day and I weight 81 kilos (178 pounds) am 180cm tall (dont know the feet and inches), I am male and I am 32 years old.

Can anyone help me with this plan or point me to a link that will give me some ideas.

I don't really see the problem. It looks pretty good to me.

Just might want to consider taking out the carbs in Meal 2 (with the tuna) and putting in some EFA source.

I don't really see the problem. It looks pretty good to me.

Just might want to consider taking out the carbs in Meal 2 (with the tuna) and putting in some EFA source.

Good idea.

Or, you could add a protein to your morning snack. Maybe 2 hardboiled eggs and drop the banana. Or chop 1/2 the banana into a blender with scoop of protein powder some water and some ice? That will help even out your macros.

Also, you could probably drop the PB and the jam in the evening snack. Although, I know lots of people need to add something to cottage cheese to make it taste good. I use lots of pepper.

1 can tuna in water
1 egg
1 egg white
1 cup Brown rice or whole wheat pasta etc
2 cups lettuce salad (with tomato, onion, carrot, peppers etc)
1 tbsp low cal mayonnaise
.

This meal has a lot of protein in it. You might want to cut and paste the eggs into another meal containing less protein, such as one like your breakfast.

Also your pwo drink needs more a lot more carbs.