Meal Planning

The purpose of meal planning is to help gain weight, the main goal of my meal plan is to  increase the nutrient density per meal. How I achieved my meal plan is by planning to eat 8small meals every 2-3 hours. In my meal plan I will include whole gain carbohydrate and lean protein with every meal and snack I have. I will add peanut butter as a spread to my items such as toast, bagels, shakes, etc. With my meals I'll make sure to add whole wheat bread,rolls, or cheese toast. I will add granola to my yogurt, and ice cream. Throughout my research I have found that avocado is very good for the body so I will make sure to add an avocado to my salads, sandwiches, wraps, burgers, chips, crackers, and dips. It's important that I eat my sandwiches on wheat bread, buns, and subs. When cooking my meals I will use extra virgin olive oil.  When making my shakes I  will  include high-calorie shake powder. I will have to get used to eating almonds, walnuts, and other nuts as snacks or adding to shakes and salads. Drinking wise I will drink 100% juice, water, milk, and different types of herbal teas. Most important thing is making sure I eat a snack right before I go to bed. If I skip a meal, I will have to double up throughout the day on the meal I missed. 

Finally created a table for my  meal plan, the reason it is blank is because I will print this out and write down what I eat for each day. However when I do my update on Sunday's I will have my meal planned all filled out for each day of the week. So for each day I will consume 4,700-5,400 calories nothing less. The reason I made my calorie count high is because I am trying to reach a higher weight in a small amount of time(Aug).