I'm an ADHD retard with no discipline so in the brief periods where I have motivation to improve myself I feel like I should plan an idiot proof food/workout routine that takes as close to zero effort to maintain as possible (i.e. meal prep the least time consuming recipes, add to my home gym so i don't have to drive to a gym and wait for machines/weights to be free)

This will make me sound like a redditor but I feel like I need to reduce friction as much as possible and gamify my life so I just have a set of simple daily tasks that I adhere to daily for "xp" (gains)

>>77311096
figure out your maintenance calories with this https://www.calculator.net/calorie-calculator.html
for a surplus add 200 - 400 calories to the recommended maintenance
if after a few weeks you don't can weight, increase another 200 calories

you should consume 1.2g of protein per 1lbs of body weight
this would put you around 7 chicken breast a day

to fill the rest of the required calories:
eat mostly vegetables (you can buy mixed and chopped frozen if lazy)
a small amount of fruit, like one apple or one banana a day.
plain greek yogurt (mix in the fruit)
a small handful of mixed nuts
a small amount of carbs like rice or potato is ok. bread is generally kinda bad.

very basic, but this is fuel, not food.

>>77311353
>don't can weight
don't gain weight

>>77311353
>you should consume 1.2g of protein per 1lbs of body weight
Lmao even
The maximum for elite athletes is 0.7g/lb of LEAN bodyweight. You and OP likely aren't an elite athlete. Try half that.

>>77311353
maybe I calculated it wrong but isn't this like 1100 calories of chicken leaving 1700 calories for veggies, fruit, yogurt, etc? that seems like a lot.

>>77311438
does it become harmful or counterproductive after a point or what?

Turkey burger hamburger bun cheese

>>77311691
It puts stress on your kidneys and you simply poop it out or it gets used for energy.

>>77311096
>no pork ideally
((())) or mudslim?

>>77311887
>jazakallahu khairan habibis

It's a raghead

>diced Pork
>diced carrots, celeriac, leek
>big can of whole peeled tomatoes
>big can of black beans
>big can of white beans
>small can of kidney beans

Fry meat until brown in olive oil
Throw in diced vegetables and let them soften on low-mid heat
Throw in tomatoes and let them deglaze the bottom of the pot
Throw in beans
Add water (fill the tomato can)
Add salt, pepper, chili powder and dried savory
Let simmer with closed lid for 45 minutes on low heat
Eat on rice

Can be frozen or meal prepped. The beans + rice add a lot of protein.
You can also buy the vegetables in large amounts and freeze them pre-diced for the next batches.

>>77311975
Oh and rinse off the bean juice first before putting in the beans

>>77311096
>I'm taking iron
you probably shouldn't

dal makhani
chicken and vegetable curry
butter lemon salmon with roasted potato broccoli
split pea soup with ham hock - you can sub beef bone
10 bean soup
hungarian goulash
steak and eggs with avocado and hash browns
sausage and sauerkraut
caesar salad with grilled chicken
traditional greek salad
poke with quinoa
meat loaf and veggies
ma po tofu
bulgogi and kimchi

>>77312267
>>I'm taking iron
>you probably shouldn't
why not? my blood was low in iron and I've always felt fatigued so I thought this would help.

>>77312479
bump

File: One-Pan-Roasted-Chicken-a(...).jpg (141 KB, 1024x1536)

141 KB JPG

>>77311096

https://therealfooddietitians.com/one-pan-roasted-chicken-and-vegetables/

>>77311096
>look up menus
>look up a lot of recipes
If you want some ideas
>homemade pasta and shrimp or chicken is imo the best and cheapest thing I could have all the time but I can't eat the same thing so often
>some bbq don't forget asian and marinated shit like european or middle eastern which is nice for reheating for a random snack+protein
>some kind of vegetable dish that fills minerals+vitamins often enough which is also a nice way to get fats in
That's pretty well rounded and won't require supplements as much as other diets when you aren't goikg out of your way to have a ton of juices and vegetables.

>>77312479
It could stem from other nutrient defencies. I got a lot bigger and noticed 1.5x dose of nutrient supps helps to fill out what I am too lazy to take into account. You could and should sub supps for food but that's not always feasible to eat 2lbs of steak every day and probably literally more than a pound or two of various vegetables literally every day, a basket of fruit and a few fish at least every day or what are you even doing.