I start with sardines and a warm milky protein shake. The sardines get mashed up, heated and mixed with hot sauce, I will have them on thin crispy bread slices if I'm losing weight, or on toast with creame cheese and vegemite if I'm building muscle. I'll probably have the same after work because they're delicious. I sometimes like to wash it down with something cold and sweet like frozen berries mixed into high protein yoghurt or ice cream.