College Diet Help [ Gainz ]

I need help! Just moved out and I'm a 10 minute walk from my campus now. I have my schedule set up so that I do have time to go back home and eat lunch every day. I am 61 kilograms and 185 centimeters tall. I'm 22 and I have a slim build but I don't really care to pack on a lot of weight. What I am looking for is a good diet to eat every day that will allow me to slowly gain 2-4 pounds per week. I don't work out too intensively, the most I do right now is 200+ squats and 200+ push ups through out the day.

My current set up is:

Breakfast [Cereal/Oatmeal with a Fruit]
Class
Brunch [Eggs w/ Jam & Toast]
Lunch [Sandwiches, either PB&J or Turkey with Carrots]
Class
Dinner [Pasta]

It's obviously not very... good lol but I would love to get some tips! I'm not a very good cook and I don't have a lot of time to cook because I'm taking some difficult classes this semester.
I'm just trying to find food that is quick to cook but not too bad for you.

Questions about cooking chicken:
Rotisserie chicken from Safeway vs Skinless, boneless chicken breasts
Pros & Cons of Rotisserie chicken from Safeway
Methods to cooking chicken SAFELY & Quickly [Only have access to pot/pan as of right now]
What would you suggest for marinating chicken quickly/easily?
Would it be possible to just put the cooked chicken with my pasta and pour Alfredo sauce on it and call it a day, instead of marinating?

I want to add on these foods and would like some tips on when I should eat them:
Rice & Beans (What kind? How you would suggest cooking them?)
Carrots
Broccoli
Apples
Bananas
Strawberries
Oranges
Also, do you see anything crucial that I am missing in my diet?


Hopefully you guys can help me out.

-Groot

EDIT: Updated food schedule

 

Use this one and believe me it will help you out.

Breakfast -> a cup of cereals with milk ( the non fat one ) and 3 white eggs ( by white eggs I mean that you don't need to eat the yellow part inside of the egg )
Brunch -> Eat one banana and one apple.
Lunch -> Get a sandwich but with jam ( the non fat one too ) some tomatoes, a carrot, a onion, and a little of chicken.
Dinner -> You can either get pasta ( which is recommendable ) or you can get some rice and some chicken, not only the taste but it's healthy as fuck.
Remember to use the Olive Oil, otherwise you will gain more fat than anybody using a "normal" oil.

 

You sure are scared of fats. It's sugar that you should avoid. I'm not saying you should go and jug a bottle of oil but your body also needs fats to function and cutting out all fats isn't very healthy and common he is 61kg, he needs the gains

 

gaining 2-4 pound every week is insane especially if you dont lift.
If you want to put on some weight and not just look fat, eat clean and start slow and gain 1 pound a week. (I suggest a caloric surplus of 500-750 a day so you gain 1-1.5 pounds a week).

Right now your diet is composed of mainly carbs. Im not exactly sure what brands you use so i cant be sure bit it looks like your macros are
70/15/15
Meaning 70% carbs/15% protein/15% fat
What I believe to be optimal for my bulks are 50/30/20.
youll need a bit more protein and fat and a little less carbs.

On some days, I would replace pasta for stir fried shrimps with veggie (extremely easy to cook). And on some days I would have chicken breasts + veggies + brown rice. And on the days you eat pasta, Id encourage a protein shake in there.

edit- you live in vancouver?

edit edit - you dont have to marinate chicken, you can just slap it on the pan after applying some cooking oil and season it with salt and just dip it in sauce as you eat or buy so sweeteners. You can put it in your pasta but I would pre-cook it before putting it into your sauce, they wont be cooked at the same time and you may be eating raw

f you just wanna pack the weight coz you're all skin and bones; mc donalds every meal

 

He needs to avoid the fats whose are in the normal oils Karl, also I don't really know what do you want to have. A healthy diet or just to gain musculature.

 

Yes I do need gains!

Thank you for commenting on the weight gain part. It looks like I was being unrealistic with my expectations so I'll change that. Also, thank you for telling me about my carb/fat/protein intake, I was worried that I was having more carbs and less protein/fat than I need.

I don't live in Vancouver.
Yeah, what I meant was cook the chicken separately and then eat it with pasta. I'll definitely do that since my school schedule is really hectic and I don't want to be spending more time than I have to when it comes to marinating chicken.

I added a picture of a diet plan I set up that I want to try out. Give me some tips on something I can either replace or add.

Thanks again guys! Very insightful :]

EDIT: Opinions on one a day vitamins to ensure I get all my vitamins/nutrients every day?

 

If you want to take vitamins; head over to bodybuilding.com and pick up opti-men. It's $15 for 90 tablets with more nutrients and better ingredients used. Pick up some fish oil tabs as well. I'll give some more feedback on your food plan when I get the chance to sit down.

 

marinating chicken:

-Buy boneless skinless chicken breast
-Take out of package and wash chicken breast by dabbing with moist cloth
-If breast is thick, cut it so it is two thinner pieces (.5" or so thick, more is fine)
-Cut thin lines about 1-2cm deep in the breast on both sides. This will help the marinade soak into the chicken
-Put your chicken in a large plastic ziplock bag and then throw your marinade in (i like to marinade with italian dressing with half of my chicken and a1 steak sauce for my other half (different flavors so I don't get bored with the chicken)).
-Leave for at least 4 hours but up to 24 hours in the fridge.
-I would really recommend getting some kind of toaster oven or something that you can bake the chicken in. Just turn the oven to 375 and bake for 40 minutes (flipping the chicken after 20 minutes).
-Always make sure the internal chicken temperature is at least 165degress F(i normally don't check mine because 40 minutes seems to do the trick)
-You can cook all of the breasts at once or just a few at a time. I generally do all and then package the rest in tupperware for easy meals the rest of the week

ALSO!

What site did you make that food chart on?!?!?!

 

I'll try that out this weekend! Thanks

Website is: http://swole.me/
I've seen similar websites that have the same lay out just different url address so I think this might be a common thing that people use.

 

Im kinda in the same situation as you what i do is prep my meals on a sunday for 3-4 days its easy you get most of your protein / carbs because lunch takes little time to make.

What i do is
meal one - whey protein with milk and peanut butter along with a fruit of my choice in as soon as i wake up. That is around 20g protein some fats and fibres.

Before you leave for college -- 3 egg whites with oats in milk along with a banana.

next meal - this is the meal you prep put in in a tuppawear no need to come back home or take stress if that is a problem even if you come home you can eat it by warming it up ,this is how you make about 5 days worth if your taking 1 container a day at lunch.

you need 1 kilo chicken breast , some red peppers , green peppers , some salt , sauce of your choice according to your flavour , some yogurt.
Now cut up the chicken in 5 equal pieces best would be if you can measure it at 200gm a piece.

Mix all the spices along with the sauce and yogurt put it in a plastic bag leave it in the fridge for 6-8 hours or overnight , next put it on a girl or pan with canola or olive oil and cook it till it turns brown ( don't use to much oil ) now you can go two ways

Frozen vegetables - boil these and put these alongside your chicken or put the chicken in your pasta or you can boil rice. Trust me its easy once you get the hang of it.

your next meal should pent butter with milk , thats a little too less of protein you got their i recommend adding whey protein.
tip*
And if you really want to add mass or gain weight buy a mass gainer
Take one scoop of any good mass gainer mix some oats , milk , some ice cream of your preferred flavour mix it all up and gulp it down if done correctly you'll have around 800+ calories in that shake alongside

2) as you say you don't have that much time on your hands if you can't get time to meal prep i suggest you take protein shakes or weight gainers as they save you time thats what their for.

most importantly always drink around 3-4 litres of water