Porky Pie

Consume some complex carbs first thing - porridge and whole milk is great.

Try to eat more varied sources of protein. Tuna is great but it doesn't work well unless you get sufficent read meat in there too in my experience. You can eat minced steak from Tesco's which is cheap enough - make some burgers up on the George Foreman. Frozen white fish is cheap enough too - grill it with olive oil, its nice.

Add cottage cheese and bio yoghurt to at least your bed time protein drink (preferably all of them) to slow down absorbtion and add cals and protein.

Up the eggs to at least six, yolks and all. You can eat more vegetables too as well as the fruit, remember its important to vary food sources for macro nutrients.