Protein Made Cheap and Easy

[YoungIntricateMuscle]

These just some meal options I made for myself as a hardgainer and finally figured out how to seperate the protein foods.

• In parenthesis states grams of protein of the portion
• South Beach Diet - SBD​

Meal Options​

Meal 1:
Option 1: 3 boiled eggs (18), 2 mozzarella sticks (16), and a cup of OJ (2)
Protein total – 36 grams

Option 2: 3 Scrambled eggs, PBJ sandwich (12), and a cup of OJ (2)
Protein total – 32 grams

Option 3: 3 beaten and fried eggs (18), in tortilla roll with cheese (8), and cup of OJ (2)
Protein total – 28 grams

Meal 2: $0.50 bag of nuts (14), 20 gram protein bar or 2 of the tasty SBD bars (10 grams in each SBD bar), and a cup, 8 ounces, of chocolate milk (8)
Protein total – 42 grams

Meal 3: Chicken patty sandwich (17), with 2 cups of chocolate milk (16), or 3 ounce chicken breast sandwich (25) with 1 cup of chocolate milk (8)
Protein total – 33 grams

Meal 4: Myoplex Meal Replacement Powder with a banana
Protein Total – 42 grams

Workout between here

Meal 5: 6 ounces oven-cooked Salmon, or fried chicken breast, or steak, with veggies and baked potato
Protein total – 40 grams

Meal 6:
Option 1: 1 chocolate milk (8), 1 mozzarella stick (8), and PBJ sandwich (12)
Protein total – 28 grams

Option 2: Myoplex Meal Replacement Powder (42) and 1 mozzarella stick (8)
Protein total – 50 grams

Option 3: 1 chocolate milk (8), 1 mozzarella stick (8), and 1 bowl of high protein cereal (12)
Protein total – 28 grams

Option 4: Canned Salmon, Lox Salmon, or Canned Tuna and potato salad
Protein total – 24 grams


Average daily protein consumption: 225 grams​

 

[seizer]

Depends on your bodyweight. But that is a decent number for sure. Aim for atleast 40 grams and up per meal. Try to get the majority of it from lean meats. Dont rely to much on protein shakes.

I also noticed that you drink alot of chocolate milk. Depending on hard of a gainer you are, this could potentially be a good or a bad thing. Try to cut back I would say, replace with 1% or skim (white). Too much OJ as well if its some cheap canned stuff. If its freshly squeezed then its a little better. But I personally would advise against too much fruit sugar.

Try to get some efas in there like flax or olive. Eat some peanuts or almonds - these are good sources for fats.

Too many cheeze sticks imo.

Try to eat more oats and things like that. More things with fibre. The sandwich bread is good if its 12 grain.

Try not to go nuts on bananas (funny wording). Maybe once a day with your MRP is good, but dont over do it.

For your pwo, have a good 50 grams of protein atleast with a maltodextrin and dextrose mixture as well.

If you really are such a hard gainer then the extra calories wont be a big deal for you.

Hope my advice is alright, maybe some others can elaborate.

 

[irish_pride]

Out of curisosity what is a high protein cereal? what brand and how much protein? Is it porridge?

 

[YoungIntricateMuscle]

Thanks for the advice. I don't take any oils because I already eat salmon or other fish like 3 times a week. I only have time to eat lean meats twice day, that's why i made all the substitues. As for protein shakes, taking it once a day is hard enough for me, so i take myoplex. I eat a bag of nuts that can be bought for 50 cents and it exactly has 14 grams of protein. That is a very good price and convienient to eat. With that I don't really have guess work. The milk i drink, at school, has only 1/2 percent milkfat in 8 ounces, or a cup. What do you mean by too much OJ? It is only a cup once a day and it's like Tropicana or florida's natural. What does "imo" mean for cheesesticks, is 2 to 3 of them a day too much? 3 of them have a total of 24 grams of protein and only 9 grams saturated fat, and a lot of calcium because I don't get enough calcium. Also, they are 100% natural cheese part skim milk. Is this still bad?

Irish-pride, the cereal I have is called Hi-Lo Vanilla Almond and it has 12 grams of protein for a 1/2 cup serving, 16 with 1/2 cup milk.

 

[seizer]

Thanks for the advice. I don't take any oils because I already eat salmon or other fish like 3 times a week. I only have time to eat lean meats twice day, that's why i made all the substitues. As for protein shakes, taking it once a day is hard enough for me, so i take myoplex. I eat a bag of nuts that can be bought for 50 cents and it exactly has 14 grams of protein. That is a very good price and convienient to eat. With that I don't really have guess work. The milk i drink, at school, has only 1/2 percent milkfat in 8 ounces, or a cup. What do you mean by too much OJ? It is only a cup once a day and it's like Tropicana or florida's natural. What does "imo" mean for cheesesticks, is 2 to 3 of them a day too much? 3 of them have a total of 24 grams of protein and only 9 grams saturated fat, and a lot of calcium because I don't get enough calcium. Also, they are 100% natural cheese part skim milk. Is this still bad?

Irish-pride, the cereal I have is called Hi-Lo Vanilla Almond and it has 12 grams of protein for a 1/2 cup serving, 16 with 1/2 cup milk.

I suppose 1 cup of oj wont kill you and neitherwill the cheese. IMO means "in my opinion". Solid overall though, especially if you are a hard gainer. Just eat eat eat. Never touch junk as you already no and you can go longer on a bulk because you'll gain the fat weight slower.