Building a Diet Plan

[xICooRsYIx]

Hey again,

So i already posted in the fitness section to help with a solid work out plan, now its time for diet.

Im 21 years old, and currently around 145 pounds. I would say im about 5 foot 8inches tall. Im not overly skinny, but im not obese, so i guess you could say im average. goal is to put on some weight via muscle mass. This site tells me diet should have about 2800 calories per day.

With all that said, what are some good meals/snacks to help me reach goal. I prefer to eat 5-6 smaller meals which is recommended anyways.

Im not too picky when it comes to food, ill eat just about anything

thanks

-Corey

[Boss Man]

This is a meal plan I sometimes post for people. It can be amended a bit to suit your needs, but it keeps things simple. You can tweak where appropriate.

Breakfast

Option 1.

Bowl of Whole-grain Cereal + 1 rasher grilled Bacon and scrambled Eggs, (Fat trimmed off the Bacon, 2 Egg Whites + Yolk)

Option 2.

Protain shake, small portion of Nuts, (excluding higher carb ones like Cashews, Chestnuts and Grapenuts), + Apple. Give the Apple 10-15 minutes to digest to improve digestion.


Snack

Option 1.

Portion of Turkey + Orange

Option 2.

Small Portion of Peanuts, some Chicken + Raw Carrot.


Lunch

Option 1.

Large Beef Sandwich with trimmings, I.E. Tomato, Lettuce, Cucumber etc.

Option 2.

Bowl of Chicken Soup, + Pot of yoghurt.


Snack

Option 1.

Turkey + Cashews

Option 2.

Ham + 2 large Tomatos


Dinner

Option 1.

Pork with Peas + mashed Potato.

Option 2.

Chicken and Mushroom with Rice

Option 3.

100g Halibut + Broccoli


Snack

Option 1.

Beans on Toast

Option 2.

Ham Sandwich, no trimmings.

Easy on the bread with both options.

You should be aiming for around 2,500 calories as a good ballpark intake and possibly increase by around 10-20% later on in the process.

You could add a few things to certain meals, like Sea Salt, Cracked Black Pepper. Parsley, Mustard, Herbs, Garlic.

[xICooRsYIx]

Awesome! thanks for the advice man, ill definitely add some of those items to the grocery list.

I think the only difficulty im going to have is planning around work. I currently work full time as a cook at a really busy restaurant. I work 5 days a week, and 2 of them are "doubles" where ill be there from 10am to 11pm. You would think eating in a restaurant would be easy, but its really hard to find time to just sit down and enjoy A meal, never mind 5-6 small ones.

Other than that i think ill be all set. Im pretty consistent with breakfast, having 2 large eggs, some whole wheat toast and a piece of fruit. Lunch is mostly sandwiches, whether it be turkey or ham. Dinner (when im home) is usually whatever mother cooks which is good. Tonight we had fish with rice and green beans, so she likes to keep meals healthy and wholesome. As far as snacks, thats another thing i need to work on. Im a sucker for cottage cheese, and i hear thats a good little snack. Today i had it with some strawberries and blueberries . Not the biggest fan of yogurt, but im sure i can find one that i like, or mix it with something.

I ran out of whey protein and actually plan on getting more tomorrow. I would normally just drink one right after workout. I wouldnt really count it as a meal or anything. Should i stick to that or incorporate them into diet differently. Should i be drinking more than 1 shake per day?

Again, I appreciate the suggestions! They are well received

-Corey

[Boss Man]

Keep the shakes for after workouts, but sub them for solid meals on days you don't workout. Just remember to eat the solid meals at the same time as you'd normally have a shake.