I am 5’10" 160lbs, looking to gain healthy solid weight FAST. these are my two meal plans: first one for non-work day other for work day. I have heard about fish oil but I don?t know where to get it or if I even need to use it. I also need suggestions on post workout meals/shakes . If you think I need to change/incorporate anything into my daily eating scheme let me know! I hope I can eat all this.
Meal 1 (7:00am)
Omelet 1 egg - 3 whites
Spinach leaves
3/4 cup chopped ham with 7% DV saturated fat/3 oz and 5% daily value fat
Banana
1 cup Grapes
4 pieces multi-grain bread with 9% DV carbs/slice
1 Cup orange juice
Meal 2 (10.00am)
Skinless chicken breast
One cup vegetables
1/2 Cup brown rice
BBQ sauce
Black beans
3 pieces multi-grain bread with 9% DV carbs/slice
Salad with spinach leafs Italian dressing and vegetable oil
Meal 3 (1:00pm)
2 Sloppy Joes w/ 27% MAX fat ground beef
Manwich sauce
Spinach leafs
4 wheat Hamburger buns with 3% saturated fat 1.5% polyunsaturated fat 9 grams protein
1 Cup vegetables
Salad with spinach leafs Italian dressing and vegetable oil
Meal 4 (4:00pm)
2 Sloppy Joes w/ 27% MAX fat ground beef
Manwich sauce
Spinach leafs
4 wheat Hamburger buns with 3% saturated fat 1.5% polyunsaturated fat 9 grams protein
1 Cup vegetables
Salad with spinach leafs Italian dressing and vegetable oil
Meal 5 (7:00pm)
2 Sloppy Joes w/ 27% MAX fat ground beef
Manwich sauce
Spinach leafs
4 wheat Hamburger buns with 3% saturated fat 1.5% polyunsaturated fat 9 grams protein
1 Cup vegetables
Salad with spinach leafs Italian dressing and vegetable oil
Meal 6 (10:00pm)
Omelet 1 egg - 3 whites
Spinach leaves
3/4 cup chopped ham Ham with 7% DV saturated fat/3 oz and 5% daily value fat
Banana
Grapes
4 pieces multi-grain bread with 9% DV carbs/slice
1 Cup orange juice
Meal 7 (3:00am)
1 Sloppy joe
Meal plan on work day Since I can not eat food on the job, I have to sneak food into the bathroom to grub.
Meal 1 (7:00am)
Omelet 1 egg - 3 whites
Spinach leaves
3/4 cup chopped ham with 7% DV saturated fat/3 oz and 5% daily value fat
Banana
1 cup Grapes
4 pieces multi-grain bread with 9% DV carbs/slice
1 Cup orange juice
Meal 2 (10.00am)
Skinless chicken breast
One cup vegetables
1/2 Cup brown rice
Black beans
BBQ sauce
3 pieces multi-grain bread with 9% DV carbs/slice
Meal 3 (1:00pm)
3 Fruit & Grain Cereal bars
Meal 4 (3:00pm)
3 Fruit & Grain Cereal bars
Meal 5 (5:00pm)
3 Fruit & Grain Cereal bars
Meal 6 (7:00pm)
3 Fruit & Grain Cereal bars
Meal 7 (7:00pm)
3 Sloppy Joes w/ 27% MAX fat ground beef
Manwich sauce
Spinach leafs
4 wheat Hamburger buns with 3% saturated fat 1.5% polyunsaturated fat 9 grams protein
1 Cup vegetables
Salad with spinach leafs Italian dressing and vegetable oil
Meal 8 (10:00pm)
Omelet 1 egg - 3 whites
Spinach leaves
3/4 cup chopped ham with 7% DV saturated fat/3 oz and 5% daily value fat
Banana
1 cup Grapes
4 pieces multi-grain bread with 9% DV carbs/slice
1 Cup orange juice
Salad with spinach leafs Italian dressing and vegetable oil
Meal 9 (3:00am)
1 Sloppy joe