Meal # 1 - 400cal, 35g protein
3/4 cup of oatmeal
1 protein shake (milk/whey)
Meal # 2 - 450cal, 20g protein
1/2 bagel w/ cream cheese
1/2 cup cottage cheese
1 apple
Meal # 3 - avg: 600cal, 35g protein
decent lunch (sandwhich, chicken, etc. with veggies)
Meal # 4 - 480cal, 35g protein
1 banana
3/4 cup rice
1 protein shake
Meal # 5 - avg: 650cal, 35g protein
normal dinner (grilled steak, chicken, tuna, etc. with rice, veggies)
Meal # 6 - 400cal, 35g protein
3/4 cup oatmeal
1 protein shake
Approx Totals = 3000 calories, 195 gms of protein.
Optimum Nutrition Protein is cheap and is around $.33 per shake (only a buck a day). Oatmeal is cheap too. This will put on good lean muscle weight if you workout. If you want to put on fat just eat anything (try heavy whipping cream coming in at 600-800 calories for the little pint size box )