Breakfast
5 egg whites + 1 whole egg
1/2 cup oats + 1/2 cup milk with sugar-free syrup
2 tbsp olive oil
1 protein shake
1 piece of fruit

Meal 1
2 slices of bread with cheese
1 cup of pasta
Orange juice

Pre-workout
2 bananas with 1/2 cup yoghurt
1 protein shake
3g creatine

PWO
1 protein shake with 1 cup of milk
50 g dextrose
3 g creatine

Meal 1
2 cans of Tuna with mashed potatoes
Veggies

Meal 2
2 chicken breasts
Veggies

Before Bed
1 cup milk
1 tbsp olive oil
2 tbsp peanut butter

Veggies = 2 cucumbers

this is just a rough draft. what other changes should i make?

i just gave this a check on fitday.com

protein - 406 (45%)
carbs - 254 (26%)
fat - 115 (29%)

total calorie - 3682