Meal examples

[cyborg]

a lot of the guides I find about getting fitter are catered to people who need to lose weight. I need to gain weight. Im 60kg at 5'9. I read through GordyR's sticky, and he has a list of recommended foods, but im fairly unimaginative when it comes to food.

Could some of you guys tell me what you actually eat on a daily basis? What your meals are, and when you eat. Also, im guessing a lot of you work, do you bring 2 lunches with you to work to keep you going?

 

[shifty_uk]

I struggle immensely when going between work and uni but on my days off I can binge. I'll generally have something like:

Morning: 4 egg omelette w/cheese, bacon, porridge oats.
Afternoon: 2 Baking potatoes, salmon w/mayonnaise, beans.
Post workout: 2/3 slices of chicken, sachet of rice , some veg.
Dinner: Home made chips and maybe some beef or fresh supermarket fish.
Evening: Tuna, toasties and maybe left over beans etc.

Ideally I'd love to be taking more but I just don't seem to fit it in. I'm also 5'9 at around 11 stone. I also supplement pre and post workout with whey and creatine.

 

[BennyC]

My daily diet is normally the same every day, bar a change in meat for the evening meal or sandwich filling.

Breakfast:
3 whole eggs, scrambled, 1 slice wholemeal toast, ketchup
Lunch:
4 slices of wholemeal, chicken/turkey/tuna, lettuce.
Dinner:
Lean minced beef, turkey breast, chicken breast, fish cakes, samon, cod, tuna & LOTS of mixed veg. Sometimes pasta/rice, keeping carbs lowish atm.

Over the course of the day I'll also eat an apple, one or two tomatoes and one or two satsumas. Also been eating a lot of cereal bars too

Regardless of training or having an off day I will also have 3 scoops of whey over the course of the day and two scoops of blend (slow release mix of proteins) before bed. Also 4 fish oil capsules too, 2 in the morning and 2 before bed.

For evening meals, sometimes I'll just have the meat and veg with ketchup, othertimes I'll add a chicken or pasta sauce to it depending on wether I can be bothered.

Sweet & sour, spanish chicken & Honey & Mustard are some of my favourite sauces to add

Edit: Fajita's I'm a big fan of. Slice a chicken & turkey breast up. Place in bowl with veg oil & BBQ spice mix, roll around until coated. Grill. Add to flour tortilla with lettuce & mayonaise. Side portion of mixed veg. Quick, simple and easy! Fun to eat too!

 

[Freefaller]

Breakfast:

5 scrambled eggs and a small bowl of porridge
or
250ml yoghurt
2 big handful of oats
banana
apple
1/2 basket of berries
1/2 basket of another type of berry/fruit
100ml of milk
cinnamon

all blended together.

small meal

wholemeal pitta with all sorts of different fillings, chicken, ham, tuna, eggs etc... with lots of green salad/spinach leaves etc...

snack

unroasted & unsalted nut and raisins or oatcakes with cottage cheese

meal 2

jacket potato, or pasta bake, with lotos of tuna, no butter or cheese, chicken or ham etc.... baked beans etc...

snack

wholemeal pitta with filling

pre gym, banana + coffee

post gym, oat/whey blend (a-la Will).

Dinner, lots of veg, fish, salad, meat etc.... minimal carbs.

That's a typical day.

It can vary, often I over cook the night before and take in some food, or like last night I made some wholemeal pasta, some lardons, a simple bit of dressing and 2 big handfuls of spinach. About 350g worth so I can munch on it throughout the day, along with my other snacks (oatcakes, nuts and fruit).

It's easy with a bit of preparation - though I do rely on the cafe near work, but the owner is an ex-gym rat, and we've developed a good friendship and luckily prepares some good quality stuff for me (not for everyone, just for me ). Ok so it's a little more expensive than preparing my food every day, but it's a balance and it's great.

So I only have a protein shake post gym really with some carbs. Works out well.

Works out to be on average 3000cals a day, but can easily get to 4k cals as I did when doing AGVT.

 

[Flare]

Can someone tell me if this is the right sort of diet for me to be gaining weight:
Breakfast: Bowl of porridge with two big handfuls of oats and with chopped banana and bit of honey
Lunch: Brown pasta, tin of tuna, tin of chopped tomatoes, 1 pepper, onion and then seasoning. Or a whole meal sandwich/pitta with e.g. chicken and veg in it
Snack: A fruity cereal bar/ some fruit/ nuts, etc.
Dinner: Some sort of pasta/rice/noodle dish with chicken/beef/fish and lots of veg.
Before bed: A tin of tuna with a bit of hot sauce and ketchup.

I will often have a milk shake in there: half pint of skimmed milk, 2 hand fulls of oats, banna/mixed berries and then a bit of honey.

How's that?

 

[BennyC]

Can someone tell me if this is the right sort of diet for me to be gaining weight:
Breakfast: Bowl of porridge with two big handfuls of oats and with chopped banana and bit of honey
Lunch: Brown pasta, tin of tuna, tin of chopped tomatoes, 1 pepper, onion and then seasoning. Or a whole meal sandwich/pitta with e.g. chicken and veg in it
Snack: A fruity cereal bar/ some fruit/ nuts, etc.
Dinner: Some sort of pasta/rice/noodle dish with chicken/beef/fish and lots of veg.
Before bed: A tin of tuna with a bit of hot sauce and ketchup.

I will often have a milk shake in there: half pint of skimmed milk, 2 hand fulls of oats, banna/mixed berries and then a bit of honey.

How's that?

Seems reasonable to me, however it depends on your current weight and height I would guess? and how much more it is than what you were eating before.

 

[Flare]

Seems reasonable to me, however it depends on your current weight and height I would guess? and how much more it is than what you were eating before.

Well im 5' 8" (which is seriously weird as i'm sure i use to be 5' 9/10"!!) And weigh 62kg (bmi of 20.4)

And i am eating quite a bit more now then i use to.

 

[BennyC]

It's quite simple. To gain weight take in more calories than you burn off. To loose weight reverse the process. Work out how many you used to eat and how many you are now.

I'd suggest starting your own thread in future, so as not to de-rail

Before you create a thread about how to workout how many calories you're eating, do a search, there's plenty about.

 

[davestar_delux]

If you figure you should be eating about 6 meals a day, that's 3 meals in your working hours. So i usually get my bag and fill it with as much food as I can every day including lots of snacks like fruit. That's half the battle I reckon.

 

[BennyC]

Was chatting to another regular a few days ago, and he was recommending 'Turkey Mince' as being good for you and cheap as ****. Costs about £1.80 per 500grams, which is relatively cheap.

Anybody know a bit more about it by any chance?

Thought it suited this thread

 

[meghatronic]

I wish I lived with someone or had a chef that forced me to eat on time and properly.

I can go over half a day with food and end up just eating ****. Does not help me being a fat **** either.

Although this week I made a couple of litres of vegetable soup last Sunday and have been having that for lunch all week. And just made a Shepherds pie that should last 4 meals with veg.

 

[Billy 2 Sips]

Was chatting to another regular a few days ago, and he was recommending 'Turkey Mince' as being good for you and cheap as ****. Costs about £1.80 per 500grams, which is relatively cheap.

Anybody know a bit more about it by any chance?

Thought it suited this thread

It's good and as said cheap.

But it's not turkey breast mince so the saturated fats are higher. I think it's actually made from turkey thigh.

But it is a nice alternative for sure and can be used to make chilli or burgers, well thats what i do.

 

[BennyC]

Snip

Thanks.

I'm the most unimaginative person when it comes to food. I literally take said block of mince beef/turkey and grill it on my george foreman. The girls I live with think I'm disgusting but I'm not eating what I do because I want it to taste nice, I'm eating it because it's what I need.

Not that you can't get what you need and have it taste nice, I'm just not fussed by taste/flavour.

 

[steve-h]

i'll have

breakfast: 4-6 eggs + 2xbrown toast with some bbq sauce
snack: usually an hour after... sandwich, chicken/turkey/ham + tomato + mustard
dinner: chicken with rice/potatoes/pasta + broccoli/greenbeansasparagus
snack: rest of my sandwich on the way home
train
shake right after while i cook dinner... usually a quick meal... stirfry/steak/burgers with rice/pasta/potatoes

nice idea with the pita freefaller... i'll have to try those

 

[Retromatic]

My typical diet for weightlifting is something like this:

Breakfast : 3-4 scrambled eggs + wholegrain/wholemeal toast + grapefruit or porridge
Snack : Glass of pure Orange juice + 100-150g mixed nuts
Lunch : Grilled chicken breast + veg/salad
Snack : 100g Cottage Cheese
Dinner : Cod/Tuna or Salmon + Wholegrain rice + veg
Evening Snack : Nuts or Cottage Cheese