a workout day for me:

Breakfast : 2 whole eggs, 1 egg white, 1 bowl oats, 250ml milk with 1 cup of c.flakes & muesli mix.
Snack : 1/2 can tuna with 1 slice low GI bread
Lunch : Mix rice with Extra meat and 1-2 serving vege
PreWO: 1/2 can tuna with 1 slice bread, 250ml milk
PostWO: 2 scoop whey, 1 tbsp glucolin, 1/2 cup corn flakes (or 2 slice bread)
Dinner : Rice, Chicken breast, vege
Supper: 1 Scoop whey, 250ml milk

Non-workout day
Breakfast: 2 whole eggs, 1 egg white, 1 bowl oats
Snack : 1/2 tuna, 1 slice bread
Lunch : Mix rice, extra meat, vege
Snack : 1/2 tuna
Dinner: 6-8oz meat, salad
Supper: 1 scoop whey, 250ml milk

artificial sweetener i believe