pre and post workout meal ideas

Hai guys, I am looking for some cheap avordable ideas for pre or post workout meals with not more than 300 calories total , Ive got a shake for pre or post just need meal ideas for either one of them.

Workout starts around 6pm if nothing interrups like over time which means it will move a hour later
Looking to get to 2600 calories in total and I have manage to reach 2100 throughout the day need another 300 from post or pre and then will get remaining calories from before bed meal of cotage cheese .

I have an idea of a large banana mabe worth 100-130calories which have about 30-40g carbs need to fill with another 200calories with fast absording protein and some added fats

Any meal ideas would be apriciated and help me thanx.

Post up your full daily diet including all the nutritional information u have put down for wach meal.

Bmr: 1800
Tdee: 2800
Got a modarate active job: mining fitter

Mornig 5:30am

40g Instant oats- 23c
4,9p
3,0f
137cal

1 scoop 30g whey- 7,6c
20p
2,0f
130cal

2 large egg whites and 2 large whole eggs- 1c
22p
15f
200cal

1 apple- 30c
0.0p
0.0f
116cal

Teatime 9am

85g tastic long grain brown rice- 66c
7p
2f
314cal

100g chicken breast- 0c
29p
8f
195cal

Table spoon olive oil- 0c
0p
13f
119cal

Lunch 12pm

100 g shredded tuna- 1c
27p
1f
121cal

Albany superior brown bread- 31c
6,4p
1,3f
161cal
.
100g Broccoli- 35cal

Thats it then I got shake planned in with 50p 85c 3,9f total 575cal for pre or post its got whey, soy and casein protein so would give me protein for a while after drinking and some cottage cheese bed time will still figure out how much depending on the meal I need pre or post

Well first off alot of your nutritional values are off. And if a whey protein is giving u that nutritional value then u need to change. 30g of whey needs to be 22-23g protein 2-3g carbs and 1-2g of fat per 30g. There is fillers added to that whey ifbu getting that value. Also chicken breasts are 23g of protein and 2g of fat per 100g pretty much the same for tuna per 100g this is obviously raw weight. 1 apple having 30g of carbs means its like a 300-350g apple which is monsterous.also a large egg has 4-5g proteib and 5g of fat and a egg white is around 3g of protein. Your nutritional information on your food sources is quite off so u can actually see that once thats all right then u will get different values completely. Protein has 4calories per gram, carbs 4cslories per gram and fats 9 calories per gram. So u have also messed something up because an apple with 30g of carbs will give u 120 calories not 116
The devil is in the detail and thats what is make or break with dieting

Do you know of any good and trusted websites to check nutritional values at that are realistic?

@Hertzzz Fatsecret is quite accurate on their values