You can definitely do more than I do. I'm just really lazy and hate cooking, so all my meals revolve around being fast to prepare.

• pasta with Italian sausage Sauté 2-3 onions until sweet brown. Cut up 6 Italian sausages and sear them in same pan. (Stir fry pan works best) After they look cooked enough, pour in 2 bottles of pasta sauce. Mix it all together, cover and leave it on a low-medium heat, stirring occasionally. (Simultaneously, cook 3 lbs of pasta. Strain pasta, put pasta back into pot, mix in the sauce. Takes about 45 minutes and is about 5 servings. 1,414 calories, 53 G protein, 235 g carbs, 27 g fat.

Optional: garlic, hot red pepper flakes or any other seasoning you'd like.

It takes 45-60 minutes to prepare, but it lasts for a couple days, so all I have to do is heat it up in the microwave. I'll just put the whole pot in the fridge and serve out of that until it's finished. Will be my lunch or dinner for a couple days.

• chicken sandwiches. Cut a breast in half to thin it out. Just enough canola to coat the pan. Line pan with as much chicken that will fit and cover. That will let it cook in its own juices and won't dry out. Use your discretion and flip. Take all remainders and store them in tubberware for later.

• slice up two onions and store them for later use. They garnish well on sandwiches and having them cut up and ready makes things easier.

• I'll make chicken sandwiches. Bread, half a breast, cut up onion, sometimes sliced cheese. Then just mayo, ketchup, and hot sauce. I call it spicy fry sauce. If you've ever visited Utah, you'll know what fry sauce is. I'll eat two sandwiches, sometimes cook up some potatoes either in the oven or microwave as well. Side of veggies.

Post workout Gainer shake: 2-3 cups of oats, 1 banana, 1 scoop of whey, 1 tsp of creatine, sometimes peanut butter. Add milk or water and blend on high for 1 minute. 1,141 calories, 55 G protein(with water, no peanut butter)

• taco bowl. Mix up some taco seasoning. The ingredients can be found online. Dice up some chicken and onion. Add seasoning and stir on high heat until cooked. Big bowl of rice, add chicken, canned or dry black/refried beans, sour cream, hot sauce, salsa or whatever. I don't do this often since it's time consuming.

• tuna sandwich . Tuna is really lean, so alone it's not good for bulking. I'm super white and love mayo, so I mix that in. Add some onion and you've got a decent tunafish sandwich . Maybe throw some olive oil in with the tuna for extra calories. A can of tuna has like 25 g of protein, but only like 150 calories.

• peanut butter and jelly sandwiches.

I don't have a very diverse diet, but I blame that more on my reluctance to invest much time into cooking. The ingredients I listed above are still staples and are good to have even if you plan on cooking more than I do.