This is what I'm currently eating each day to gain muscle and remain healthy. Decided I'd write it down since my friend thinks I survive solely on a diet of potatoes and oxygen. Which is sometimes true, but not currently while I'm attempting to gain muscle. Okay here we go.
8am - Protein Shake and 1 pack oatmeal.
Estimated calories - 308 Calories
Oatmeal - 158 Calories for 1 cup
Protien Shake - 150 calories
10:30am - 4 Eggs on wholemeal toast.
Estimated Calories - 462
Eggs - 78 per egg x 4
Toast - 75 per slice x 2
1pm - 1 Lamb Chop with Roasted Sweet Potato in butter and olive oil.
Estimated Calories - 380
Lamb Chop - 294 Calories
Sweet Potato - 86 Calories
5pm - Tuna cooked with egg, veges and garlic with beetroot.
Estimated Calories - 198 Calories
1x Can of Tuna - 70 per can
1x Egg - 78 calories per egg
Veges - 50 calories of veges
7pm - Chocolate Chip Toast
Estimated Calories - 160 Calories
Toast - 80x2 Slices
9pm - Extras cooked from earlier - 3 Lamb Chops and Sweet Potato
Estimated Calories - 974 Calories
Lamb Chops x3 - 888 Calories
Sweet Potato - 86 calories
2 litres of Water
Supplements - B Complex, Magnesium, Multi-Vitamin, L-Dopa
Then after that I had some small biscuits and cupcakes before falling asleep. Not much worth mentioning though.
Estimated Total Calories Consumed - 2482
The Average male needs to consume - 2500 Calories per day
My meals contained a constant balance of protein, carbs and fats.
Overall I'm pretty happy with these meals, I usually mix them up a lot, others include chicken and veges for example in place of any of these meals. Overall I feel full, not sluggish from overeating, and more energy and no sugar crash. We will see how it goes more long term if I can keep it up.