To start off, I have most recently switched away from my 6 meals a day hogging to a more reasonable 3 meals a day with an optional snack. Gone are the days when I tried to stuff myself with food whether I was hungry or not. Those medium size meals every 3-4 hours were just not doing it for me. I always felt full and bloated. Was becoming more lethargic and was gaining a lot more fat than muscle. That was just not right. Then things changed.
The following is what I normally eat when I am trying to bulk up slowly. I will write another post on my eating habits during cutting phase. The general rule of thumb that I try to stick to is try and eat about 1 gm of protein per 1 pound of lean body mass. My weight is around 118 lbs with about 9% body fat. That means I am about 107 lbs lean mass. So I try and eat about 100 gms of protein a day. Simple.
That protein becomes 40% of my diet. Another 30-50% of carbohydrates and 10-30% of fat makes my meal complete. That is the rule of thumb I go with. Pretty much all my meals follow this ratio. And to give you an example, I eat 2 whole eggs and 2 egg whites for breakfast. That covers the protein and some fat part. Then I have a muffin or a banana walnut cake. No surprise here I hope that for skinny guys, some amount of simple carbs does not cause trouble and I feel that it is actually beneficiary than eating slow digesting carbs like oatmeal. That takes care of my carbs and fat. Here is one example --
Then for lunch it is mostly chicken or mutton may be with an egg or 2, with some white rice. Yes I do eat rice and as a skinny guy, white rice does not seem to cause any unnecessary fat gain and also keeps my glucose levels up. I have some fruits and vegetables too. Here are some examples --
Dinner is similar to my lunch except the quantity is a bit less. Some times if I feel hungry, I have a snack in the evening. The snack is usually just some nuts and milk. So there you have it. Hope it helps answer some questions about the skinny guy's diet :)