Gains Pals - meal plan & shopping list

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  • SlimmFit
    SlimmFit Posts: 37 Member
    edited December 2018
    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
  • tiendoanarty
    tiendoanarty Posts: 3 Member
    Same here trying to gain muscle and weight at the same time, please add me guys. :)
  • MichaelK1007
    MichaelK1007 Posts: 136 Member
    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 support
  • SlimmFit
    SlimmFit Posts: 37 Member
    edited January 2019

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  • FitBeardedJourney
    FitBeardedJourney Posts: 94 Member
    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.
  • nikkibrianne64
    nikkibrianne64 Posts: 89 Member
    Hi all! I also want to gain muscle and not add or lose fat and need support fitness pals! Following and will add!
  • CowboySar
    CowboySar Posts: 404 Member
    edited January 2019
    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
  • jovanreid
    jovanreid Posts: 16 Member
    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)
  • jovanreid
    jovanreid Posts: 16 Member
    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 lol
  • SlimmFit
    SlimmFit Posts: 37 Member
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