Hey guys first of all sorry for making a few topics for a while but atm i want to hit around 7 % bf. But the thing is my diet sucks because i ran out of protein shakes and my cals are abit low so im asking you guys for help. If some people can tell me what foods i should add to my diet i added these foods to my diet because thats the best i can think of and im really busy from monday to friday . Atm im 5ft 9 and 14 % bf and i want to gain muscle and loose but but cant because cals are to low what foods should i add here and these are my nutrition facts and foods i eat

Breakfast

Boil 5 eggs eat 2 whole
oats 50 grams with banana

Recess
Eat brown rice 100 g with chicken inside
50 grams of almonds
1 banana

After gym
50 grams of oats
25 grams almonds

Dinner
oats 25 grams


Cals=1612.75 Fat=61.44 Carbs=211.07 Prot=103.21

Boiled egg with yoak x2 = (154 cals ) (10.56 fat ) (12.58 prot )(2.2 carbs )
Rolled oats 50 grams = 194kcal | Fat: 4.00g | Carbs: 32.80g | Prot: 6.30g
Egg whites x3 = (51 cals ) (0.6 carbs ) (10.8 prot) (0.3 fat )
Banana med size =(105 cals )(27 carbs ) (1.3 g prot) (0.1 fat)

Brown rice 100 grams = (2.0 g fat ) (71.9 g carbs ) (2.6 g protein )
skinless chicken breast 200 grams = (220 cals ) (2.4g Fat ) (46.1 g prot) (2 g Carbs )
almonds 50 g = (Calories 289g) (fat 25.32 g) (carbs 9.87g) (prot 10.63)
Banana (105 cals )(27 carbs ) (1.3 g prot) (0.1 fat)

Rolled oats 50 grams = 194kcal | Fat: 4.00g | Carbs: 32.80g | Prot: 6.30g
25 grams of almonds (144 cals) (12.66 fat ) (4.9 carbs) (5.3 prot)

Thank you :)

Personally you don't need protein shakes to hit your macros. Best thing is have real food. Supplements are there to do just that, supplement your food. If you're in a caloric deficit then it should be easy to hit ur daily macros of 1,612. I would suggest eating a lot of chicken and fish. You get tons of protein and healthy fats from the fish. Your macros say you only need 103g of protein a day??? Are you sure you've calculated correctly? How much do you weigh? What is your age?

Allen

Whoops my bad got mixed up their not my macros thats how much i consume a day but i wamt to hit 2000 calories and 200 grams protein thats the problem

one question is olive oil healthy to cook with only one tablespoon of it ?

and by the way when i cook my chicken i never apply oil to it i just cook it like that on a griller and add some black pepper to it

Good source of protein that is cheap and easy and one of my favorites is a can of tuna fish and .5 to 1.0 cups of 1%cottage cheese. If I have not met my daily protein intake, I will have just the cottage cheese at night before bed. Cottage cheese is a Casein protein provider and is the best protien to consume before going to bed since it is a longer lasting protein that will sustain you throughout the night.

Olive oil is fine if brushed on and even coconut oil is good to use.

Okay that makes more sense. 200 should still be fairly simple to hit with regular food but might go over on other macros and if u have time to eat all day lol. This is where supplements come into play. Wouldn't rely on them always but use them for their intended purpose. Macro fillers.

As as hawk said a can of tuna is a great cheap easy source of protein and healthy fats. At less than $1 a can it gives u 50 cal, 11g of P, .5g of fat and 0 carb.

Olive oil is an awesome addition to get those healthy fats but the cal are high at 120 per tbsp. You just need to factor it into ur daily macros. But if you are indeed eating clean it's nothing to worry and stress over. Coconut oil is the healthiest to use however it is more expensive than olive oil.

Allen

Sweet i'm gonna buy coconut oil and some cottage cheese see how I go :)
i like how my fats are and carbs and stuff but i just need to add that amount of protein i want to hit 150 grams protein and 1.9 cals