Cooking/diet for a beginner?

[crmcdann]

Hello I've been into working out and everything for awhile now but now but it wasn't very serious..just "working out" every now and then.

My problem is that I have trouble gaining weight. I want to be eating healthy and still gain weight (which I know is possible). Another problem is that I don't really know how to cook. Can someone point me in the direction of something really easy to cook?

I currently eat oatmeal, milk, and some fruits in the morning. In the afternoon I usually can just make a sandwich but that is getting kinda boring so I want some "real" food but not sure what or how to make it.
For drinks I always either drink milk (nonfat), orange juice, water, or soy milk no soda.

I like to eat chicken, salmon, rice. What are some things I can do with salmon and chicken? Are there preperation methods for fish that is frozen or do I have to thaw it out first?

Some supplements that I use: Protein shakes before and after workout and a multivitamin daily.

What else do I need to do?

 

[boilermaker]

Well, here's kind of what I try to do. On Sunday morning I go grocery shopping. I buy a bunch of veggies, healthy fats that I'm low on, sweet potatoes and brown rice if I need it. I also stock up on lean protein. These would include canned salmon, chicken breast, fresh or frozen seafood, eggs, etc. If you read jodi's guide to cutting, bulking...... there is a grocery list of healthy foods to shop for attached. Very helpful.

So, when I get home, I process the veggies. I chop them and put some raw veggies in a gallon ziplock to use throughout the week. The rest, I stirfry in olive oil and set aside. At the same time, I cook up a bunch of brown rice, or sweet potatoes, or both. I partition them into single serve tupperware bowls, add a serve of veggies and stick them in the fridge. If I need to cook chicken, I bake it. Sometimes, I hardboil a batch of eggs.

When it comes time to eat, just add a serve of protein (about 35g), to your carb/veggie bowl along with a serve of healthy fat and you are good to go. You can flavor it any way you want (szechwan, terriaki, balsamic vinegar, lo-cal itatian, ketchup, horseradish sauce, etc.). Just make sure the flavor fits your calorie requirements, as they tend to be calorie dense.