Flamebaiting eh. XD. Go search it up lazy bum.

Every meal lah. You are like living on carbs only. Your protein intake is roughly 70g if you take your whey. Incorporate at least 20g of protein in every meal. Less oats and milo.

1) Yes, distribute throughout the day, duh.

2) Tuna cannot replace whey protein, according to some studies, max you can take 1 can everyday 3 days because of rather high levels of mercury. Both are protein sources nevertheless. And whey is way cheaper. I eat tuna in fresh water straight of the can ocassionally when I don't bring my whey to uni as pre/ post workout. Eggs, definitely cooked.