Trying to build a decent diet

[walt]

My daily recommended requirements calorie intake is about 2500. But i don't think i can eat that much without vomiting. Anyway, i need help with my diet, could anyone be kind enough to help me, and change any problems in my diet, and also if possible think of some simple changes to change my diet (i am sure i will get sick of eating the exact same thing day in day out.) I don' take supplements as i don't really have the money. I do 3 full body workouts a week. I am looking for definition and some mass (can i do that).

Your Daily Calorie Requirements Are: 2,583 Calories Per Day

Meal 1 (7.00am): 3 eggs – Calories 222
- Protein 18g
- Carbs None
- Fat 15g
2 pieces of wholemeal bread (74g) Calories 192
- Protein 7.8g
- Carbs 33.8g
- Fat 2.6g
Peanut butter on bread (60g) – Calories 172 calories
- Protein 6.6g
- Carbs 5.5g
- Fat 14.3g
Full Cream milk (250ml) Calories 150
- Protein 8g
- Carbs 12.8g
- Fat 8.3g
Honey (2 tablespoons) – 101 calories
- 25g carbs

Meal 2 (10.30am): 30 almonds (30g) – Calories 186 calories
- Protein 6.8g
- Carbs 6.8g
- Fat 15.7g
Juice popper (250ml) – Carbs – 28.7g
1 banana (medium) – Calories 105
- Protein 1g
- Carbs 30g

Meal 3(12.30pm): 2 pieces of wholemeal bread (74g) Calories 192
- Protein 7.8g
- Carbs 33.8g
- Fat 2.6g
Beef silverside (50g) – Calories 96
- Protein 15.37g
- Fat 9.5g
1 apple - Calories 72
- Carbs 19g
Salad – Spinach (30g) Calories 7
Protein 1g
Carbs 1g
Tomato (half of 1) 16.5 calories
1g protein
3.5g carbs
Carrot (half of 1) 15 calories
0.5g protein
3.5g carbs
White balsamic vinegar (15ml) 15 calories
3g carbs
Onion (half of 1) 5.5 calories
2.8g carbs

Meal 4(3.30pm): rice crackers (3 crackers) Calories 117
Carbs 27.4g
Honey ( 3 tablespoons) 152 calories
37.5 grams of Carbs
2 oranges – 120 calories
2.5 grams of Protein
30 grams of Carbs


Workout is usually around 5.30-6.30pm on monday and thursday and 2-4pm on saturdays. I don't have anything to eat after dinner.


Total amount of calories: 2054 + dinner
Total amount of protein: 81.5g + dinner
Total amount of carbohydrates: 312g + dinner
Total amount of fat: 64g + dinner

Meal 5: What ever is for dinner – usually some sort of meat with 2 or 3 different veggies.

 

[CaT_SPeW]

how tall are you and how much do you weigh? to build mass you will most likely need to eat more than that, milk is a good way to add calories. add a glass to each of your meals.

 

[walt]

I am 16 @ 172cm and 62kg. Only problem is that being from a big family, mom watches her money closely so low-fat milk and drinking a lot of milk a day will cost her a lot.