“Not everybody can afford a diet” - a lot of young students, who ask for advise on sports forums, quibble this way when the experts pay their attention to the matter of proper nutrition. In fact, there exists a belief that you have to earn a lot of money and spend half of it for an “Argentinian beef pastured with its left side to the sun”. Whereas, sports menu doesn't have to be specially sophisticated or costly – it just needs to be well-thought.
In order to answer the question of “how to prepare such diet”, I decided to prepare an exemplary menu supplying – attention – 4000kcal, which is just right amount of calories for a skinny man who wants to gain weight. What's important, I was trying to choose those food products which do not overreach the student's budget. Did I make it?
Breakfast: A perfect option is porridge. Highland oat flakes are cheap and they are a great source of carbohydrates, vitamins, fibre and quite decent proteins. If it's complemented with a handful of raisins and two table spoons of desiccated coconuts with milk or yoghurt, it will supply large amount of energy. I suggest: 100g of oat flakes, 15g of coconut, 30g of raisins, 350ml of natural yoghurt, which gives 30g of proteins, 27g of fat, 110g of carbohydrates, which gives 800 calories altogether. Attention: in order to make the oat flakes soft, you should pour yoghurt (or water) on them a day before.
Second breakfast: Important, yet often omitted meal. Do you want to gain mass? You cannot leave any occasion to intake proper dose of nutrients. I suggest to prepare two sandwiches (four slices of wholegrain bread) spread with butter, add some egg, onion and pickle. As a dessert – an apple. Such meal supplies: 24g of proteins, 21g of fat, 85g of carbohydrates, which is 650kcal.
Dinner: It's sometimes good to eat something different than jejune chicken breast with rice, and that can be offal, e.g. liver (about 200g per portion), which works perfectly with potatoes (700g) and a spoon of butter. As an addition: sour cabbage, boiled carrot or cucumber salad with yoghurt. In case of the latter, such meal supplies: 57g of proteins, 26g of fat, 120g of carbohydrates, which is almost 950kcal.
Dessert: For many people this is an after-workout meal, so they can have large amount of carbohydrates. I suggest rice (about 100g) on milk (200ml) with the addition of 5g of desiccated coconut, apple (100g) and raisins (10g). You might also want to sprinkle it with lemon juice, cinnamon and a sweetener – if needed. You can add a bit of natural yoghurt on top. A portion of this rarity from childhood supplies: 20g of proteins, 10g of fat, 120g of carbohydrates, which is 650kcal.
Supper: The last meal during the day may look similarly to the second breakfast, although a good solution is also a cottage cheese salad (200g of cottage cheese) and chives (about 15g). For dessert you might eat few walnuts or almonds. This meal supplies 45g of proteins, 95g of carbohydrates, which is almost 950kcal.
As a diet complement, I suggest cooking cream soup once in 2 – 3 days (Italian vegetables with onion, garlic and spices are enough) to drink with main meals or eat between them. This solution gives additional dose of vitamins, minerals and phenol compounds to the menu, and it's much lower cost than eating these vegetables raw (tomatoes, pepper, lettuce, cucumber). Root vegetables, such as carrot, celery or parsley, just like onion or potatoes, are not expensive, and they are valuable components of diet.
The cost of the menu mentioned above is almost half of the price of popular diets found on sports forums. It's also certain that this diet is not less valuable than popular ones based on dry rice, broccoli or olive oil.