Ideas or suggestions for 2,800 calorie meal plan

[gracely]

Hello!

I'm a 20-year-old male who is looking to hit 2,800-2,900 calories a day to bulk. I want to know some suggestions or ideas on meal preps kasi hindi ako sure kung ano dapat kong bilhin haha.

here are some key points tho:

a. im a college student and would not have enough time to cook every day, preferably ill cook a one-week worth of meals in one day and just reheat them throughout the week.b. i take muscle mass gainers (1,000 calories, 50g protein for every serving) but only take them every after gym session (which is Monday to Friday).c. im not a complete newbie to the gym and nutrition, have been working out since last year intensively.d. budget is hopefully around 1,000 to 1,500 per week

any suggestions are welcome and thank you!

 

[mommymaid]

@gracely Breakfast: 905 cals (P:75, C:57, F:42)
2 jumbo eggs, 120g egg whites
Instant Oatmeal, Whey, Full cream milk, 1 serving, Skippy Peanut Butter (halo mo tong mga to hehe)

Lunch: 1,071(P:100, Carbs: 136, F:46)
3 Egg(Yolks only), Linguine 100g(Gourmet Italia brand, mas mura hehe), Pecorino Romano, Gyoza(4pcs, Optional, 234 cals), Banana

Dinner:
Chicken breast then ikaw na bahala san mo isasabay. Dito madalas di ko na nacocompute since paiba iba ulam haha.

Adjust mo nalang kung gani kadami servings. Pwede mo ihiwalay yung ibang food(banana, etc) if masyadong madami para sa isang kainan. Also, sa snacks, malaking tulong mga tinapay during bulking. Palaman mo chocolate and peanut butter sa tinapay hehe

 

[mommymaid]

Ay sorry may budget pala. Disregard mo nalang muna yung Lunch.

 

[gracely]

@mommymaid Salamat po sa inyong suggestion!!

 

[lh4nlh4n]

@gracely Isa sa meals na ini-incorporate ko ngayon ay yung Chicken Fried Rice, which is good and could last for 3-5 Days sa fridge based on wellplated and fedandfit. A total of 801Cal, 23.7g Fat and 54.8g of Protein. If you are looking for a high protein high cal single meal na pang baon na din, this should be good. I believe this is less than a hundred peso meal as the main ingredient like chicken breast would be around 40pesos and 2 large eggs would be around 14-16 pesos only.

- 150g Chicken Breast

[ 150Cal, 3.9g Fat, 33.8g Protein]

- 2 Large Egg

[ 143Cal, 9.5g Fat, 12.6g Protein ]

- 1.5 Cup White Rice

[ 363Cal, 0.6g Fat, 6.6g Protein ]

- Frozen Veggies (Corn, Carrots and Peas)

[ around 26Cal, 0.3g Fat, 1.1g Protein ]

- 2tsp Canola Oil

[ 82Cal, 9.3g Fat ]

- Soy Sauce

[ 4Cal, 0.7g Protein ]

- Oyster Sauce

[ 3Cal, 0.1g Protein ]

- Salt/msg optional

 

[gracely]

@lh4nlh4n Thank you po sa input!

 

[dawn16]

@gracely Anong mass gainer mo OP? Kamusta expi mo hehe