Hard Gainers Meal Menu

[T FLEX]

Being a hard gainer myself I have had some experience in meal making that has not only been easy on the wallet but provided me with an adequate amount of calories to get me through the day. I figured I would post some of them here so others who may be searching for simple easy to make meals to fill their caloric needs can have some options.

(Updated 12-5-08)
Breakfast meals:

6oz boneless ham, 2 lrg whole eggs, 2 slices toast, 2 cups milk.
770 Cal - 31 Fat - 60 Carb - 64 Pro

1/2 C. oatmeal, 1 lrg banana, 2 cups milk, 1 sc. whey.
620 Cal - 17 Fat - 107 Carb - 52 Pro

Toasted Egg N Cheese Sandwich (2 slices bread, 1 lrg egg, 1 slice cheese), 2 cups milk, 2 Tbsp peanut butter
790 Cal - 35 Fat - 59 Carb - 40 Pro

1 cup Cinnamon Harvest Kashi cereal with 1 cup milk, 1 cup milk, 1 sc. whey, apple or other fruit
650 Cal - 12 Fat - 94 Carb - 44 Pro

(2) Egg N Cheese Burritos (2 lrg flour tortillas, 4 lrg eggs, 2/3cup shredded cheese), 2 cups milk
980 Cal - 51 Fat - 67 Carb - 60 Pro


Other Meals:

Tuna sandwich (3 oz tuna, 2 slices bread, mayo), 2 cups milk, 1 apple
650 Cal - 15 Fat - 76 Carb - 43 Pro

Egg salad sandwich (2 lrg eggs, 2 slices bread, mayo), 2 cups milk, 2 Tbsp peanut butter
790 Cal - 37 Fat - 58 Carb - 42 Pro

Tuna and Macaroni (1 box Mac N Cheese, 3 oz Tuna)
1220 Cal - 9 Fat - 148 Carb - 48 Pro

PB&J sandwich (2 Tbsp PB), 2 cups milk
640 Cal - 28 Fat - 56 Carb - 30 Pro

4 Tyson buffalo wings/drumsticks, 1 serving Wheat Thins (16 crackers), 1 cup cottage cheese (I like to use the CC as a dip for the crackers)
670 Cal - 32 Fat - 33 Carb - 58 Pro

5oz Filet Mignon, 1 small baked potato, 1 cup broccoli with slice of American cheese, 2 cups milk
1200 Cal - 45 Fat - 50 Carb - 51 Pro

1/2lb 93% Hamburger, 3oz microwavable Nacho cheese cup, 1.5oz tortilla chips (20 chips), 2 cups milk
1020 Cal - 56 Fat - 59 Carb - 68 Pro

T-Flex Protein Shake
2 cups 2% milk, 2 Tbsp Natty peanut butter, 2 Double Stuff Oreo cookies, 1 scoop Nitrean Protein
670 Cal - 29 Fat - 39 Carb - 40 Pro

These are some typical meals that I find myself eating quite often. They are quick and easy to throw together. The totals are based on specific ingredients and condiments I personally use and may vary depending on what you use as well as dairy fat%. Listed below are some other food items that you can supplement any meal with that will give those few extra calories.

2 Tbsp Peanut Butter: 210 Cal - 16 Fat - 6 Carb - 8 Pro
1/4 Cup slices Almonds: 170 Cal - 15 Fat - 6 Carb - 6 Pro
2 Scoops Whey: 240 Cal - 2 Fat - 6 Carb - 48 Pro
1 Cup Cottage Cheese: 200 Cal - 6 Fat - 8 Carb - 28 Pro
3 Lrg hard boiled eggs: 210 Cal - 13 Fat - 3 Carb -18 Pro
2 cups 2% Milk: 250 Cal - 10 Fat - 24 Carb - 16 Pro
Hostess Ding Dong 360 Cal - 19 Fat - 47 Carb - 2 Pro
4 Double Stuff Oreos 280 Cal - 14 Fat - 40 Carb - 2 Pro


Hopefully this is useful to some. :)

[ProLogic]

Thanks!!

[Joe Black]

Thanks for posting T FLEX.. Sometimes putting together meals can be a little confusing and knowing stuff to put together quickly and what's in them is helpful!

[T FLEX]

Glad you guys appreciate. Like I said these are just a few, I have more and will post additional meals when I get a chance. ENJOY!

[MCSallies101]

The toasted egg n cheese sandwhich sounds pretty good. About the whey though, are you supposed to be taking two scoops? I only take one scoop with whole milk.

[T FLEX]

The toasted egg n cheese sandwhich sounds pretty good. About the whey though, are you supposed to be taking two scoops? I only take one scoop with whole milk.

The egg n cheese is one of my favorites for breakfast. I sometimes add bacon to it as well. As for the 2 scoops of whey it definitely won't hurt you, I was looking at it from a calorie standpoint.

[MCSallies101]

The egg n cheese is one of my favorites for breakfast. I sometimes add bacon to it as well.


Yeah now, thats a breakfast.

[c3p]

Wow, I really appreciate this!
This should be sticked somewhere.

[BFGUITAR]

Btw add a few slices of cheese to the mayo/tuna sandwhich for extra cals!

[T FLEX]

Wow, I really appreciate this!
This should be sticked somewhere.

Thanks. I'm glad you appreciate it. Obviously one could do a search for different ideas but I know there are a lot of you out there just like me so I wanted to do something like this for you all so it's all here in one thread. :thumbup:



Btw add a few slices of cheese to the mayo/tuna sandwhich for extra cals!

This is exactly how I eat my tuna sandwiches sometimes, just did today as a matter of fact. I add a slice of American cheese and I actually toast my bread.

Will be updating the menu hopefully tomorrow with a few more items. Check back.

[Negi]

Bagels and pb
Add milk to anything and up the cals ;)

[AJ_H]

bump

[T FLEX]

bump

I figured you might take a look in here so I updated it with more suggestions. I have more that I just need to calculate the macros for and then post.

[dblahnik]

Thanks alot for some quick meal plans ill be using them forsure.
keep them comming!!

[jtrink]

thanks for the post! I will definitely being using some of these meals.

[T FLEX]

Added another meal and my protein shake recipe. Enjoy! :hello: