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    Back in Business T FLEX's Avatar
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    Hard Gainers Meal Menu

    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.
    Last edited by T FLEX; 12-05-2008 at 02:25 PM.
    If your shins ain't bleeding then it's not a Dead Lift

    Stats:
    Start Wt - 138
    Current Wt - 160
    Height - 6'-1"
    My Journal (Pics: Post# 11,17,88,165)
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