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Thread: Hard Gainers Meal Menu

  1. #1
    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 03:25 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)
    Hard Gainers Meal Menu
    Progress Pics

  2. #2
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    Thanks!!
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  3. #3
    Soon to be lean... Joe Black's Avatar
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    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!
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  4. #4
    Back in Business T FLEX's Avatar
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    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!
    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)
    Hard Gainers Meal Menu
    Progress Pics

  5. #5
    Wannabebig Member MCSallies101's Avatar
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    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.
    Age: 17
    Height: 5'9
    Weight: 137
    Started Lifting: January 2008
    Starting Weight: 135

    Starting Bench Bress: 45 x 8 --- Current Bench Press: 135 x 3
    Starting Squats: 45 x 8 --- Current Squats: 175 x 6

  6. #6
    Back in Business T FLEX's Avatar
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    Quote Originally Posted by MCSallies101 View Post
    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.
    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)
    Hard Gainers Meal Menu
    Progress Pics

  7. #7
    Wannabebig Member MCSallies101's Avatar
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    Quote Originally Posted by T FLEX View Post
    The egg n cheese is one of my favorites for breakfast. I sometimes add bacon to it as well.

    Yeah now, thats a breakfast.
    Last edited by MCSallies101; 04-10-2008 at 04:31 PM.
    Age: 17
    Height: 5'9
    Weight: 137
    Started Lifting: January 2008
    Starting Weight: 135

    Starting Bench Bress: 45 x 8 --- Current Bench Press: 135 x 3
    Starting Squats: 45 x 8 --- Current Squats: 175 x 6

  8. #8
    Dr. Bodybuilder
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    Wow, I really appreciate this!
    This should be sticked somewhere.
    Freshmen at Baylor College of Medicine
    Current status: Bulking

  9. #9
    Senior Member BFGUITAR's Avatar
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    Btw add a few slices of cheese to the mayo/tuna sandwhich for extra cals!

  10. #10
    Back in Business T FLEX's Avatar
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    Quote Originally Posted by c3p View Post
    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.


    Quote Originally Posted by BFGUITAR View Post
    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.
    Last edited by T FLEX; 04-21-2008 at 10:57 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)
    Hard Gainers Meal Menu
    Progress Pics

  11. #11
    Wannabebig Member
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    Bagels and pb
    Add milk to anything and up the cals
    Originally Posted by azma
    Most dudes don't grow boobs from drinking milk, but, if you do grow boobs, just hope they're shapely. If so....PM me?

  12. #12
    Currently Obsessed with Sq
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    bump
    Stats: Bodyweight : Current= 150 lbs, Height = 5ft11.5

    Bench Press:160 lbs/Squat:225 lbs,/Deadlift:305/Total:675lbs/

    Not strong yet, but getting there.

    Journal: http://www.wannabebigforums.com/showthread.php?t=116786

  13. #13
    Back in Business T FLEX's Avatar
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    Quote Originally Posted by AJ_H View Post
    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.
    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)
    Hard Gainers Meal Menu
    Progress Pics

  14. #14
    Future BEAST. dblahnik's Avatar
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    Thanks alot for some quick meal plans ill be using them forsure.
    keep them comming!!

  15. #15
    The King of Crash jtrink's Avatar
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    thanks for the post! I will definitely being using some of these meals.

  16. #16
    Back in Business T FLEX's Avatar
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    Added another meal and my protein shake recipe. Enjoy!
    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)
    Hard Gainers Meal Menu
    Progress Pics

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