Need help with a meal plan
Hey all I need some advice on a meal plan for my needs. I'm a 28 year old male, 6ft tall and weigh fluctuate between 150-155 pounds. I'm looking to gain about 15 pounds. A caloric intake test stated I need about 3000 calories to gain 1 pound per week wich is fine by me but I don't know where to begin when it comes to my diet. What does 3000 calories look like? How much food is that? I can eat a lot at once or spread out my meals throughout the day but I don't know how much of what to eat.
Any help would be great. You cna even email me direct at
a2zdoors @ gmail.com
Thanks for any advice.
Any help would be great. You cna even email me direct at
a2zdoors @ gmail.com
Thanks for any advice.
1 Reply (last)
The CC food log is a really good place to start if you're not familiar with calories. Take your typical day... breakfast, lunch, supper, all the snacks & drinks etc.... and log all the quantities. If you can weigh things, even better, because the count will be more accurate. That'll show you what you're actually eating.
Next step is to find foods that make up the shortfall.... The 'best' options are usually things that are calorie-dense but low in bulk. Things like olive oil... 140 cals a tablespoon, nuts and seeds... 150 cals an ounce, avocados, oily fish, red meat, full-fat dairy products. And next best are the wholegrains... pasta, rice, potatoes, bread... a little more filling but still quite calorie-dense. Protein shakes might be a good snack option.
To fit it all in the usual advice is to spread the food out evenly so that you're having a meal or a snack every 2 or 3 hours. This works better for some people than sitting down to oversized main meals. You could go for breakfast (600 cals)... snack (300 cals)... lunch (700 cals)... snack (300 cals) ... evening meal (800 cals)... snack (300 cals).
An example of a simple 600 calorie breakfast could be 3 eggs, scrambled with a little milk and butter, 3oz wholemeal bread toasted and 10floz orange juice.
An example of a 300 calorie snack would be 60g of trail mix.
An example of an 800 calorie main meal. ... 7oz salmon steak cooked in a little olive oil, 3oz (dry weight) wholemeal pasta and some fresh tomato sauce and steamed vegetables.
Next step is to find foods that make up the shortfall.... The 'best' options are usually things that are calorie-dense but low in bulk. Things like olive oil... 140 cals a tablespoon, nuts and seeds... 150 cals an ounce, avocados, oily fish, red meat, full-fat dairy products. And next best are the wholegrains... pasta, rice, potatoes, bread... a little more filling but still quite calorie-dense. Protein shakes might be a good snack option.
To fit it all in the usual advice is to spread the food out evenly so that you're having a meal or a snack every 2 or 3 hours. This works better for some people than sitting down to oversized main meals. You could go for breakfast (600 cals)... snack (300 cals)... lunch (700 cals)... snack (300 cals) ... evening meal (800 cals)... snack (300 cals).
An example of a simple 600 calorie breakfast could be 3 eggs, scrambled with a little milk and butter, 3oz wholemeal bread toasted and 10floz orange juice.
An example of a 300 calorie snack would be 60g of trail mix.
An example of an 800 calorie main meal. ... 7oz salmon steak cooked in a little olive oil, 3oz (dry weight) wholemeal pasta and some fresh tomato sauce and steamed vegetables.
1 Reply (last)
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