Edit: drafted before your post above was made....dude don't say you want to do more prep and getting cals from real food and then throw a plan out with loads of milk and daily chocolate bars...
@danlightbulb Time to be honest with yourself and it seems like you already understand this, you need to get over your fussy eating, you are an adult and you know you have issues with food, the only way to address them is to push the boundaries.
Regardless of pushing boundaries or not you need to plan ahead, you need to plan out healthier snacks, better meals etc. From a cost and calorie benefit this is very important.
Why is 3200 cals your target? Whats your BMR, your TDEE, BMI, age, etc do you know your numbers? 3.2k is a lot, and as you said you previously did this and aimed for high cals and got podgy. Eating the same high cals but being cleaner doing it isn't going to stop you getting podgy, you clearly were eating much more then you needed to.
On to the thoughts on your day.
Breakfast
An important step would be making time for breakfast, you only need 5 minutes, if you don't think you can do that then you're going to struggle sticking to anything diet related.
Your breakfast goals of 700 cals for breakfast, half of it from milk means you need to be drinking 750ml of semi skimmed.....or 530ml whole milk, you need to seriously stop being lazy here.
300ml Milk (used whole milk)
100g porridge oats
Stick probably 200ml of the milk + the oats in the microwave for 90sec - 120sec
30g scoop of whey protein mixed with a little water, just enough to make it pourable, throw that in to the porridge when its done in the microwave.
Throw a handful of frozen blueberries on top (or frozen mixed fruit) to help cool it down and making it quicker to eat and you when up with:
Protein: 45g
Carbs: 80g
Fats: 20g
Total Cals: 693
Lunch+Snack
My lunches are prepped on a sunday night, takes me 45 mins start to finish, and most of this is sat watching tv waiting for stuff to cook. Chicken in oven, rice in rice cooker, come back after 35-40 mins, server up, done. I use the cooking juices from the chicken and olive oil to help add flavour to the rice as well just to keep things interesting.
My daily food at work costs £1.75 per day and is the following breakdown:
200g chicken (cooked weight, batch 1.5kg frozen chicken for this) throw on Nandos medium sauce and mixed herbs.
50g rice (dry weight, batch 275g for the week just for ease, and use a rice cooker)
10g olive oil
300 ml cranberry juice
25g nuts (yes I know you don't like nuts but see below)
Protein: 53g
Carbs: 61g
Fats: 28g
Total Cals: 710
Im really sorry but here is where i get really annoying. I just cant stand nuts. Ive tried to eat them on a few occasions previously and i just cant stand the taste of them. I also dont like peanut butter or nutty spreads for the same reason.
Yes I know I have nuts in my snack but have you considered peanut butter + chocolate spread combo on wholemeal bread. I don't like peanut butter but this goes down a treat! go figure.
Switch the nuts for the PB+Choc spread (15g of each) and your lunch + snack profile will look as follows:
Protein: 56g
Carbs: 83g
Fats: 29g
Total Cals: 821
Dinner
Your evening meal plans just sound lazy and way over 1k cals, this does depend on portion sizing but again a little planning and portion sizing goes a long way.
Heres some examples of the evening meals I have and none of them take longer then 20 mins of prep/attention to make.
Spaghetti Bolognese + sprinkling of cheese: 150g lean mince, 75g dry weight spaghetti, 150g Sauce, 20g Cheese
Total Cals: 715cals
Sweet + Sour Chicken: 200g Chicken, 50g dry weight rice, 200g Sauce
Total Cals: 620
Sausage Mash and Beans: 3 sausages, 200g mash potato, Baked beans, 20g cheese
Total Cals: 820
We often have slow cooked casseroles, meatballs, etc keeping the portions roughly similar a lot of stuff comes out around the same cal values so you can just at a small amount of extra carbs or meat and you will be getting close to your 1k cals target without a huge glass or milk or desert!
Veg on any of these meals is not counted towards cals and we try to add colour to everything, even if its just a side portion, so do the same.
Not including any extras just the breakfast, lunch, dinner posted above gets you to 2.2k cals
Extras:
Protein shakes, 1 before bed, and on training days 1 intra and 1 post workout. 400+ cals, remember you don't need the same cals on a non training day to a training day.
For anything to increase your cals you just need to up the portion size.
go from 15g to 25g for the spreads on your snack and you add 130 cals
increase rice portion from 50g to 75g and you add 90 cals per portion
if you like the snack have 2 of them, 265-380 cals extra depending on spread amounts
increase meat portion of dinner by 50g, 50-75 cals extra.
