Thanks a lot guys really helpful - don't know why I didn't think of mixed nuts - with those and my 2 fish (p/w) I'll be hitting some good fats - and as you say tim I guess the salad thing is essentially a sandwich without bread - I'll just do less of the chopping/buying variety and stick to the rocket style greens.
as an appetite filler I guess I'll use mixed nuts and a sensible stock of fruit.
I guess with my defecit I'll just drop the shakes all together.
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