Gains Pals - meal plan & shopping list
SlimmFit
Posts: 37 Member
Need some pals to help with this weight gain journey. Add me plus I’m new to this app and Healthy eating, hoping to develop a shopping list and meal plan so some help wud get me started faster
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Replies
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To help with prep and planning I prelog - during the week I eat the same thing each day, so I just plan 1 day of food and multiply by 5.
This helps me know I'm getting the calories I need to achieve my goals. It also means I can buy in bulk (cheaper) and makes prep quicker/easier.
Just enter foods you'd like to eat in to your meals and adjust quantities and food choices to meet your calorie goal (and minimums for fat and protein). If you struggle to eat a lot of volume, choose calorie dense foods and consider incorporating calorific drinks as these may be easier to get down.1 -
Thank you0
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I’m trying to gain some weight also. I need some help ASAP.3
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I make plans to prepare a roast of some kind on Sundays, then use the meat in various dishes throughout the week. I fill in with vegetarian dishes based on tofu or lentils. Here's a sample plan.
I made up this plan for someone who could not tolerate gluten or milk.
https://docs.google.com/spreadsheets/d/1rsNF_Pz-QJyLpDSdfsndq0Qh3aQWpTi3RZ83ceg8Jmg/edit#gid=0
Found this and about to try it tomorrow0 -
I make plans to prepare a roast of some kind on Sundays, then use the meat in various dishes throughout the week. I fill in with vegetarian dishes based on tofu or lentils. Here's a sample plan.
I made up this plan for someone who could not tolerate gluten or milk.
https://docs.google.com/spreadsheets/d/1rsNF_Pz-QJyLpDSdfsndq0Qh3aQWpTi3RZ83ceg8Jmg/edit#gid=0
Found this and about to try it tomorrow
Are you gluten intolerant? Do you like those foods? Do they meet your calorie goals?
You'll still need to plan lunches, snacks etc. Why not just make your own meal plan?1 -
Not gluten intolerant, I haven’t come across any foods that I dislike yet. I have to look into the whole calorie counting thing bcuz I’ve never done that before. My food choices are usually whatever that’s quick, inexpensive and or colorful but I was gonna start with this, then customize it to what’s available and affordable. I just wanted a quick starter bcuz my ocd planning skills takes forever0
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Not gluten intolerant, I haven’t come across any foods that I dislike yet. I have to look into the whole calorie counting thing bcuz I’ve never done that before. My food choices are usually whatever that’s quick, inexpensive and or colorful but I was gonna start with this, then customize it to what’s available and affordable. I just wanted a quick starter bcuz my ocd planning skills takes forever
A quick start is one day of food - pick meals you currently eat and like and log them. You need to find entries for the individual ingredients or products and use a scale to weigh your portions.
To get used to logging, perhaps consider logging your current intake for a week or so. It'll give you and idea as to how you eat and where you may need to adjust things to better suit your goals.1 -
Will certainly work on doing all that0
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Can anyone simplify this calorie gained thing ? Did the steps gain me calories?0
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I am trying to gain weight as well and want to maintain it when I reach my goal. Looking for friends for support and meal ideas.3
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Today wud have been Day 68 but I failed to log in yesterday
😞 I broke my streak and now I shall restart at 10:40 pm... I joined this aug 18, 2018 hoping to make a meal plan, buy some healthy groceries and start eating healthy... maybe even gain a few pounds but after 2months I realized that I haven’t been using this the way I really want.... i wasn’t using it the best way to help me.... I haven’t accomplished any of the real goals I truly aimed to accomplish but I hope to start tomorrow 1 -
Protein ... lots of protein ... chicken ... steak ... fish ... eggs ...
Carbs ... oats ... rice... sweet potatoes try to eat your carbs in the morning and around your workouts
Don’t skip out on your essential fats.. coconut oil ... nuts ... avocado
Feel free to add me always willing to help where I can6 -
I’ve decided to gain some weight back and could use some friends doing the same thing, feel free to add me
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nijaturner7163 wrote: »I’m trying to gain some weight also. I need some help ASAP.
Weight gain. will add you0 -
I’m so late checking this but yes Certainly it’s always great to have friends motivating each other along the way0
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Peanuts, pumpkin seeds, trail mix, peanut butter, and ice cream are my go-tos for quick calories. Tis the season for eggnog as well, so drink up!1
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Adding! I'm trying to gain as well. Had an account last year but it did not last long and I didn't gain any weight. I'm super serious about it now though!
We'll get there!!!2 -
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Grocery Haul- total $47.54
1) Bag of Kale $3
2) 1lbs Bag of Carrots $1
3) Pork Chops Sirloin $5.71
4) Pk Chicken Drumsticks $5.3
5) 20lbs Rice $8.43
6) 10lbs Bag of Potatoes $3
7) Cabbage that weighs 3lbs $2
8) Almond Milk $1.90
9) Oatmeal $2.64
10) Can of Sweet Corn $0.38
11) Can of butter beans $0.38
12) Can of Sweet Peas $0.39
13) Bananas that weigh 3lbs $1.3
14) 18 Eggs $2.04
15) Cooking Oil $2
16) Ketchup $2.49
17) Bread $1.79
18) Lemon Pepper Seasoning $3
19) Cookies $1
Total $ 47.75
Other Grocery items
20) Peanut Butter $?
21) 2lbs Sweet Onions $?
22) 1lbs Ground Beef $?
Meals @___@ Meals —_____—2 weeks of Meals
SUNDAY ( #2,4,6,14,15,16,17,18)
Breakfast: Egg Sandwich + Ketchup
Lunch: Smoothie Carrot
Dinner: Lemon Pepper Chicken Drumsticks + Mashed Potatoes
MONDAY(#1,5,8,9,12,13,15,17,18)
Breakfast: Oatmeal Porridge
Lunch: Peanut Butter Sandwich + Banana Slices
Dinner: Kale + Rice
TUESDAY (#2,3,6,8,14,15,16)
Breakfast: Scrambled Eggs
Lunch: Carrot Porridge
Dinner: Smothered Pork Chops + Boiled Potatoes
WEDNESDAY (#4,5,6,8,9,13,15,17)
Breakfast: Instant Oatmeal
Lunch: Peanut Butter Sandwich + Banana Slices
Dinner: Chicken Drumsticks + Rice
THURSDAY (#2,3,4,6,7,8)
Breakfast: Carrot Porridge
Lunch: Seasoned Cabbage
Dinner: Smothered Pork Chops + Potatoes
FRIDAY (#1,2,5,8,10,11,12,14,15,16,17)
Breakfast: Scrambled Eggs + French Toast
Lunch: Smoothie Kale +Banana Smoothie
Dinner: Beef n Veggie Casserole
SATURDAY (#1,5,8,9,15,19)
Breakfast: instant Oatmeal
Lunch: Cookies+ Almond Milk
Dinner: Seasoned Kale + Rice
SUNDAY
Breakfast: Egg Sandwich + Ketchup
Lunch: Beef n Veggie Casserole
Dinner: Lemon pepper Chicken + Mashed Potatoes
MONDAY
Breakfast: Oatmeal Porridge
Lunch: Peanut Butter Sandwich + Banana Slices
Dinner: Seasoned Cabbage + Potatoes
TUESDAY
Breakfast: Scrambled Eggs + Hashbrown
Lunch: Carrot Soup
Dinner: Beef n Veggie Casserole
WEDNESDAY
Breakfast: Scrambled Eggs + French Toast
Lunch: Homemade Almond Ice Cream
Dinner: Lemon pepper Kale + Rice
THURSDAY
Breakfast: Oatmeal Porridge
Lunch: Cookies + Almond Milk
Dinner: Hashbrown Casserole
FRIDAY
Breakfast: Peanut Butter Sandwich + Banana Slices
Lunch: Smoothie Kale+ Carrot Smoothie
Dinner: Seasoned Cabbage + Rice
SATURDAY
Breakfast: Carrot Soup
Lunch: Cookies + Almond Milk
Dinner: Lemon Pepper Chicken Drumsticks + Fries
SUNDAY
Breakfast: Seasoned Cabbage + Rice
Lunch: Instant Oatmeal + Bananas
Dinner: Hashbrown Casserole
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Same here trying to gain muscle and weight at the same time, please add me guys. 1
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I am wrapping up my 3rd cut phase and getting ready to transition to my 4th bulk phase. For me it’s helpful to set specific goals and log everything I eat. Generally I’ve found it easier to eat the same things everyday which consists of many of the same things others have suggested. I also like to keep my fat intake fairly low on training days while upping the carbs and vice verse on non training days. I am also going to be following a muscle building program. Finally what I found was extremely helpful during a bulk was to eat 6-7 meals a day starting with the first meal at 5am before morning training. This helped me get the calories I needed without having to stuff myself. Good luck and feel free to add me for support1
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I meal prep every sunday, and like previously stated above me. I too keep it to the same meal throughout the week, My go to is Ground Bison Sweet Potato Skillet, but every month or so I switch it up to maybe chicken, rice and a vegetable.1
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Hi all! I also want to gain muscle and not add or lose fat and need support fitness pals! Following and will add!1
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I eat the same thing all the time so in a bulk I will pre log the food to determine what and how much. The same on a cut just different amounts to lower the calories. It can be boring for most but to me know its just fuel and serves a purpose.
Ensure you find you TDEE and add a couple hundred calories to add some weight. The lower increase in calories will help in limiting fat gain.
I do change my protein and carbs around depending on cut or bulk.
Cut is (<3000 cals)
Ground Turkey
Quinoa
Spinach
Green Veggie (Broccoli, Brussel Sprouts, or Green Beans)
Grapefruit
Protein powder and skim milk
Olive oil
Peanut butter
Bulk is (3300-4000 cals)
Eye of round steak
Yams or potatoes
Spinach
Green Veggie (Broccoli, Brussel Sprouts, or Green Beans)
Protein Powder and 2% milk
Carb powder
Tomato
Protein Bread
Peanut Butter
Olive Oil
Coconut oil
I prep all my meals ahead of time, freeze and reheat
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A HUGE helper that I didn't know about until fairly recently is avocado oil.....it's very calorie dense and cooks well (won't change the flavor of what you normally cook)1
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Hey y'all I'm really new to the community thing on here and I'm not seeing how to add y'all as friends...if you see this, go ahead and add me while I figure this thing out lol0
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