ray- for PWO, this is the one meal of the day where you dont have to worry about having carbs. IMO have your biggest carb hit with this meal. aim for a 2:1-4:1 carb to protein ratio. so instead of having all your carbs come from fruit, add another carb source such as oats.
for meal 2, yea something like chicken, tuna or any lean animal protein source with the natty pb and whole wheat bread is what i am suggesting. i figured this would help solve the milk "issue". plus, with milk you are having more carbs(1 cup of skim milk is 13g of carbs, 9g of protein, and 90 cals). while 3.5oz of chikcen breast is something like 25g of protein, 150cals, and literally almost 0 carbs.
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