Yh the peanut butter is 100% and I use wholegrain. I have it around 9 at work followed by a banana and a pint of milk. I hate fish, my least favourite food. I do have protein shakes but I dnt tke them as much as I should. I did consider gomad but I couldnt stomach that.also coz I work in a builders yard im walking up and down for 9 hours a day and lifting sh*t im burnin alot of cals