Thread: Sample bulk meals for an ectomorph

Originally Posted by leg_press

I've been trying my best and I have some rough ideas, but at the moment money and time are not on my side.

Any ideas of quick, healthy meals that don't cost loads of money and will really help me bulk up?

Depends on how much food you need.....

But some meal suggestions (adjust to what you need in a meal):

Oats and fruit
1 cup oats
0.5 oz chopped walnuts
0.5 chopped banana
0.5 chopped apple
0.5 cups FF SF yoghurt
0.75 cups 1% cottage cheese
0.5 cups skim milk


Omlette and toast
1 whole eggs
4 egg whites
3 oz canned pink salmon
frozen spinach (thawed and drained)
mushroom
onion

In a bowl combine the eggs, salmon and spinach. Add some black pepper and a squeeze of lime juice and a little water.
Chop onion and dry fry in a skillet until soft. Add the mushrooms and cook a little longer till mushrooms start to sautee.
Lower heat and add the egg mix.
Flip when needed.
Serve with 2 slices of toasted sprouted grain bread.


Shakes:
Banana
1 cup skim milk
1 banana
1 tbs PB
1 scoop whey
1 cup oats

Or:

Cottage cheese:
2 cups milk
2 tbs PB
1 cup oats
0.5 cups cottage cheese


Stir Fries
Brown rice Stir Fry
Cook up a whole heap of brown rice and keep it in the fridge
When you want a meal stir-fry brown rice in a hot wok with 1 cup vegetables, lemon juice, salt-reduced soy and crushed garlic.
Open a can of tuna and add/ Or chop through some pre-cooked chicken breast.
Add egg/s if you want as well as well.


Wholegrain pasta and tuna
Cook up a whole heap of wholegrain pasta and keep in the fridge.
When you want a meal take serve, add some vegetables and a can of tuna and re-heat in the microwave. Top with some cottage cheese and avocado.

You can do the same but add chicken/chopped hardboiled egg etc as well.


Jacket Sweet Potato
Poke some holes in a sweet tato and put it in the microwave to cook.
Chop it into quaters and add some mushroom, tomato, spinach, black pepper and tuna/chicken (+/- a little tomato pasta sauce) then re-heat slightly. Top with some cottage cheese and avocado.

Ms. Emma your like a book of knowledge dear. Did you just pull this from your head. Are you really that intelligent honey? I need to get my own personal Emma. I'd look like the young arnold in no time!
PT

Originally Posted by Emma-Leigh

Depends on how much food you need.....

But some meal suggestions (adjust to what you need in a meal):

Oats and fruit
1 cup oats
0.5 oz chopped walnuts
0.5 chopped banana
0.5 chopped apple
0.5 cups FF SF yoghurt
0.75 cups 1% cottage cheese
0.5 cups skim milk


Omlette and toast
1 whole eggs
4 egg whites
3 oz canned pink salmon
frozen spinach (thawed and drained)
mushroom
onion

In a bowl combine the eggs, salmon and spinach. Add some black pepper and a squeeze of lime juice and a little water.
Chop onion and dry fry in a skillet until soft. Add the mushrooms and cook a little longer till mushrooms start to sautee.
Lower heat and add the egg mix.
Flip when needed.
Serve with 2 slices of toasted sprouted grain bread.


Shakes:
Banana
1 cup skim milk
1 banana
1 tbs PB
1 scoop whey
1 cup oats

Or:

Cottage cheese:
2 cups milk
2 tbs PB
1 cup oats
0.5 cups cottage cheese


Stir Fries
Brown rice Stir Fry
Cook up a whole heap of brown rice and keep it in the fridge
When you want a meal stir-fry brown rice in a hot wok with 1 cup vegetables, lemon juice, salt-reduced soy and crushed garlic.
Open a can of tuna and add/ Or chop through some pre-cooked chicken breast.
Add egg/s if you want as well as well.


Wholegrain pasta and tuna
Cook up a whole heap of wholegrain pasta and keep in the fridge.
When you want a meal take serve, add some vegetables and a can of tuna and re-heat in the microwave. Top with some cottage cheese and avocado.

You can do the same but add chicken/chopped hardboiled egg etc as well.


Jacket Sweet Potato
Poke some holes in a sweet tato and put it in the microwave to cook.
Chop it into quaters and add some mushroom, tomato, spinach, black pepper and tuna/chicken (+/- a little tomato pasta sauce) then re-heat slightly. Top with some cottage cheese and avocado.

*gets personal emma*