The following choices are whole foods, and are general "unprocessed" or "lightly processed". They are full of good nutrition, cost-effective, calorie dense, and found at every grocery store.
A little of each of these foods goes a long way. You can add small servings of these foods to shakes or meals, or use them as snacks in between meals. They add a ton of calories (and flavor) without leaving you feeling overly full.
Bulking Foods for Skinny Guys | ||
---|---|---|
Protein Foods | ||
Food | Serving | Calories |
Ground Beef, Cooked, 70% Lean | 4 oz | 305 |
Bacon, Thick Cut | 2 slices | 122 |
Chicken Wing, with Skin | 4 wings | 394 |
Chicken Leg with Skin | 1 leg | 337 |
Pork Chop | 2 chops, 8 oz | 436 |
Eggs, Large | 2 eggs | 156 |
Steak, Ribeye | 10 oz | 544 |
Salmon | 4 oz | 233 |
Beef Brisket | 4 oz | 246 |
Pork Sausage | 4 oz | 384 |
Fruits and Veggies | ||
Food | Serving | Calories |
Banana | 1 large | 121 |
Grapes | 20 | 70 |
Avocado, sliced | 1 cup | 234 |
Pineapple | 1 cup | 83 |
Orange | 1 large | 86 |
Pear | 1 large | 133 |
Sweet Potato | 1 large | 159 |
Potato | 7 oz | 142 |
Nuts and Legumes | ||
Food | Serving | Calories |
Peanut Butter | 2 tbsp | 188 |
Peanuts | 2 oz | 321 |
Almonds | 2 oz | 328 |
Pistachios | 2 oz | 316 |
Peas | 1 cup | 125 |
Black Beans | 1 cup | 220 |
Dairy | ||
Food | Serving | Calories |
Whole Milk | 1 cup | 146 |
Butter | 2 pats | 72 |
Heavy Whipping Cream | 2 oz | 205 |
Cream Cheese | 1 oz | 99 |
Cheddar Cheese | 2 oz | 228 |
String Cheese | 1 piece | 80 |
Cottage Cheese | 1 cup | 216 |
Carbs and Grains | ||
Food | Serving | Calories |
Brown Rice, cooked | 1 cup | 216 |
Quinoa, cooked | 1 cup | 222 |
White Rice, cooked | 1 cup | 242 |
Pasta, cooked | 1 cup | 182 |
Wheat Bread | 1 slice | 78 |
Oils and Misc | ||
Food | Serving | Calories |
Olive Oil | 1 tbsp | 120 |
Coconut Oil | 1 tbsp | 117 |
Frozen Pizza | 1 pie | 1,267 |
McDouble | 1 burger | 400 |
Beef and Bean Burrito, frozen | 1 burrito | 290 |
Source: http://www.muscleandstrength.com
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