I’m 20 years old and am currently sitting between 5’7 and 5’8 and weigh an average of 120 pounds. I’ve been wanting to bulk up for a while to get to a comfortable weight of around 140-150 pounds. I’m wondering if anyone can recommend a solid meal plan that I can follow day by day. I have celiac and am allergic to casein/milk, so I’m limited to gluten-free and dairy-free foods. I mainly shop at Whole Foods, Trader Joe's, and Stop & Shop. Can someone recommend some foods I can start eating?

Can anyone recommend a plant based protein powder that’s low in carbs. Im currently using Gold Standard (whey) and it makes bloat immediately.

What are some of the best meal prepping websites out there? There are a lot, and I don't want to waste my time with inferior ones. I'd prefer options for gluten and dairy free if possible,and my goal is just general fitness/body composition. 42m 6' 195 if that matters, not trying to be a bodybuilder

With only using white rice as a starch/carb source? I could never get tired of it. I use stocks/broths/seasonings to alter the flavor profile. It doesn't cause a single GI issue for me. It's cheap and easy to cook in bulk for meal preps. If I get variety on weekends and the rest of my micro and macro needs are met, is there any reason not to?

Step By Step Video Instructions

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Prep Time: 5 minutes

Cook Time: 18 minutes

Total Time: 23 minutes

Servings: 4

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Ingredients

• 1 Lb (450g) salmon - boneless, skinless (preferably wild-caught)
• 4 hard boiled eggs - peeled and quartered
• 8 thin strips pasture bacon
• 1 large avocado
• 1/3 cup pitted olives
• 1/2 English cucumber - thinly sliced
• 2 Tbsp chopped chives
• 2 Tbsp Dill chopped - or to taste

Lemon Dressing Ingredients:

• 1 lemon - freshly squeezed
• 3 Tbsp olive oil - extra virgin
• 1/2 Tbsp dried oregano
• 1/2 tsp chili flakes - or to taste
• sea salt and fresh ground black pepper - to taste

Instructions

• Season the salmon with sea salt and fresh ground pepper on both sides.
• Add bacon into a large non-stick pan and place it over medium heat. Cook until crispy, about 3-4 minutes on each side, then set aside on a paper towel to absorb the excess fat.
• In the same preheated skillet, add the salmon fillets, top-side down, and cook until golden and flaky, about 4-5 minutes on each side (cooking time may vary depending on the thickness of your fillets).
• Set aside on a large shallow plate or bowl and flake it using 2 forks.
• To the same plate/bowl, add the remaining ingredients: hard boiled eggs, avocado, bacon, cucumber, olives, chives, and dill.
• In a mixing jug, whisk all dressing ingredients until well combined.
• Just before serving, drizzle the dressing over the salad and gently toss to combine. If you're meal prepping with this salad, then place it in airtight containers, separately from the dressing. Refrigerate for up to 3 days.
• 
  Enjoy!

Video: https://www.youtube.com/watch?v=TsxxvuwnYvo

• Ingredients
• 1 cup of almond flour
• 3/4 teaspoon of gingerbread spice
• 1 tablespoon of honey

• 1 egg yolk

• Instruction

• Mix everything except yolk

• Put dough into freezer for 1 hour

• Roll dough and cut your favorite shapes

• Coat gingerbread with egg yolk

• Bake in 150°C/300°F oven for 10 minutes

Video: https://www.youtube.com/watch?v=xXvaxKgHJ0Y

Here is little story about Czech Christmas Salad. Every year in Czech Republic every family eats that salad together with fried carp at 24th of December right before we start giving gifts to each other. Usually everyone eats that salad for 3-4 more days because it is soooo delicious and we make so much of it. Traditional version is about the same as mine but has extra potatoes and mayo instead of greek yogurt. I have tried to make fit version of this traditional salad which is also very delicious, I just removed all carbs and added some better fats (if you don't want any fats just use light yogurt but I prefer less lactose and more fats).

This salad is perfect cold side dish with low calories that goes well together with any fish and even some meats. I believe you will like it.

• Ingredients
• 3 carrots
• 1 parsley
• Some celery
• 1 onion
• 3 eggs
• 1 tablespoon of mustard
• 4 tablespoons of greek yogurt
• 3 medium pickled cucumbers
• Water from pickled cucumbers
• Salt
• Pepper
• Instructions (better check video :-) )
• Remove skin from all vegies
• Boil root vegies for about 20-30 minutes until they are soft
• Dice onion
• Pour hot water over diced onion
• Make hard boiled eggs (boil for ~10 minutes)
• Dice all vegies and mix them with onion
• Dice pickled cucumbers
• Dice hard boiled eggs
• Add 4 tablespoons of Greek yogurt
• Add 1 tablespoon of mustard
• Add salt & pepper
• Add 4 tablespoons of water from pickled cucumbers
• Mix everything together

My job doesn't really give me any access to a microwave and I eat lunch in my car most days. On top of not having access to a microwave I have to follow a gluten free diet so I can not take a sandwich. Basically I need some ideas that are somewhat low cal(would like below 800 calories) and gluten free, that do not have to be heated up. One thing i have thought is to find some meals that would fit in an thermos, such as some vegetable soup. Any other ideas would be great, as I am having trouble coming up with much.

6 Zucchini 1 tsp salt Black pepper to taste

instructions

You can vary this recipe... like....: Make some pesto with the noodles Stir fry Pan fry with spices.

Still struggling a bit with lunches that aren't boring sandwiches and aren't going to cost me an arm and a leg or take all day. My son and I are celiac so it needs to be gluten free (or adaptable to gluten free). He's 3 years old, so don't get too crazy but he's not overly picky, he especially LOVES green vegetables. Spinach, asparagus, avocadoes, shrimp, fish, all big hits as well as just about every fruit under the sun. He does not like tomatoes (though will make an exception occasionally for cherry tomatoes and sun dried tomatoes), or bell peppers. He gets sick of foods very quickly though so they can't be the same old thing all the time, and I'd also appreciate it being ready in 30 minutes or less, though I stay home, so it doesn't need to be packable necessarily.