I need some help choosing a meal.

[aestheticmind]

Stats:
24 years old
6'3" and 200lbs
Roughly 15% BF
Bulking, but trying to keep fat gain to a minimum

My diet and schedule looks like this:
7.00am
Empty stomach cardio

8.30am
Egg Whites, 1 Cup Oats, 1 Scoop Syntha Protein

10.30am
?????????????

12.30pm
Lean Ground Beef, Swiss Cheese, Green Beans

2.30pm
2 Scoops Syntha Protein, 25 Almonds

4.30pm
Chicken Breast, Brown Rice, Green Beans

6.00-7.30pm
Workout

7.30pm
2 Scoops Whey, 1 cup skim milk, 1/3 Cup Oats

9.30pm
Tuna, Olive Oil

11.30pm
1.5 Scoops Syntha, Flax Seed Oil

I can't really give macros, because I don't eat the same amount every day. I have serious trouble eating this much, so I pretty much just eat until I get sick and can't get another bite down.

I need to come up with another meal for the 10.30am slot, but I have no idea what to eat. I need something fast and easy to get down, so nothing like tuna or steak. Any ideas?

[Windex]

Well to be blunt, you need to really figure out how much your eating and how much you should be eating otherwise you mine aswell just eat pizza at that time. Also, if you want a clean bulk, you need to start eating the same thing every day, or figure out possibly a combination of 3 daily meal plans that have the same macros, otherwise your bulk will not be succesful. You could very well be overeating or undereating. As well, you have way to much protein powder in my opinion relative to the rest of your food. There is nothing wrong with Protein Powder, and very helpful pre and post workout, but the majority of your diet should be food. The diet you posted above is probably 40% protein powder. In addition, 6'3 @ 200 lbs sounds less than 15% BF, but I may be wrong.

Basically, the point I'm trying to get at is if you want to be succesful on your bulk your going to have to put the time in and come up with a diet that includes precise macros, and you will also need to figure out your TDEE and BMI (information about these are found in the stickies at the top) and you will need to be dedicated to the diet plan you do come up with. Finally, it will be psychologically very helpful to think of your meals as fuel, helping you reach your goal. If you get too focused on the food aspect and eating every meal you will get sick of eatnig very quickly.

[aestheticmind]

That was quite possibly the least helpful you could have been. Your entire post was nothing but false assumptions and faulty logic.
My TDEE is 3620, and while I don't know exactly how much I am eating (nor does anyone that doesn't own a food scale by the way), I know that I'm well above that.
I have been growing very steadily since starting this diet, and I want to try to squeeze another meal in at 10.30am to further this progress. All I am asking is for meal ideas.

[Windex]

That was quite possibly the least helpful you could have been. Your entire post was nothing but false assumptions and faulty logic.
My TDEE is 3620, and while I don't know exactly how much I am eating (nor does anyone that doesn't own a food scale by the way), I know that I'm well above that.
I have been growing very steadily since starting this diet, and I want to try to squeeze another meal in at 10.30am to further this progress. All I am asking is for meal ideas.

You didn't give your TDEE in your original post. How do you know that you are well above that if you have not taken the time to figure out your calorie intake, let alone the rest of your macros ? I was not trying to be rude, but it is impossible to reccommend a meal beyond saying something with Protein + Fat or Protein + Complex Carb without knowing the rest of your macronutrient consumption. In addition, ultimately you should eat foods that you like, otherwise you will inevidably fail if you force feed yourself things you don't like. For example, when I first posted my diet people advocated cottage cheese. Well, a few spoonfuls of that stuff sends me to the bathroom for half an hour, it's brutal.

If you merely want a list of great foods that pertains to a bodybuilding regime, there are two stickies at the top of this sub-forum. In addition, there is this article:

1. Whole Eggs. Cheap & rich source of protein: 7g/egg. The yolk contains most nutrients: half the protein, vitamins A/D/E and cholesterol to naturally increase your testosterone levels.

Don’t worry about cholesterol in eggs. Dietary cholesterol isn’t bound to blood cholesterol. Read this, this, this & this. If you have bad cholesterol, lower your body fat rather than throwing the yolk away.


2. Fish Oil. Reduces inflammation (joints/skin), lowers body fat and increases testosterone levels. You need 9000mg EPA/DHA per day. Since you’ll probably struggle to get that from eating fatty fish, consider a fish oil supplement.



3. Wild Salmon. One of the best sources of omega-3 fatty acids that also gets you 20g protein per 100g serving. Farm raised salmon is, however, omega-3 deficient: it’s corn/grain fed. Go with wild salmon.


4. Berries. Strong antioxidants that prevent cancer, heart & eye diseases. Any kind works: cranberries, raspberries, blackberries, blueberries, etc. Buy fresh or frozen berries and mix with oatmeal.


5. Yogurt. Contain bacteria that improve your gastrointestinal health. Don’t buy frozen yogurt or yogurt with added sugar and fruits at the bottom. Get plain low fat yogurt. Eat it with berries & flax seeds.


6. Flax Seeds. Source of fiber, protein & omega-3. Grind the flax seeds to get the most out of them. Take 1 tbsp with yogurt & berries before going to bed. Stay away from flax oil: it’s unstable and contains no fiber.


7. Extra Virgin Olive Oil. 70% monounsaturated fats that protect against heart diseases and cancer. Add 1-2 tbsp olive oil to your salads. Buy Extra Virgin Olive Oil: it contains more polyphenols and tastes better.


8. Mixed Nuts. Contain mono- & polyunsaturated fats, proteins, fiber, vitamin E, zinc, potassium, magnesium, etc. Mixed nuts are caloric dense, great if you’re a skinny guy who wants to gain weight.

Anything works: almonds, walnuts, cashews, hazelnuts, … Peanut butter also works as long as you buy natural peanut butter without added salts/sugars.


9. Red Meat. Protein, vitamin B12, heme iron, zinc, creatine, carnosine and even omega-3 if you eat grass-fed beef. Eat steaks & hamburgers from top round or sirloin. Read Dr. Lonnie Lowery’s article on Meat.

10. Broccoli. High in cancer-fighting phytochemicals and anti-estrogenic indoles. Broccoli is also high in soluble fiber and low calorie, helping fat loss. Eat other cruciferous vegetables for a change: cabbage, bok choy, cauliflower, kale, …

11. Spinach. One of the most alkaline foods. Spinach prevents muscle & bone loss, but also cancer and heart diseases because of its high nutrient profile. Try one of the spinach recipes I shared a while back.

12. Turkey. If you don’t believe saturated fat is good for you, try white turkey. The leanest beef has about 4.5g saturated fat/100g, while white turkey has close to 0g (that why it’s so dry). Eat turkey with spinach & quinoa.


13. Quinoa. South American “king of grains”. Quinoa is higher in fiber & protein than rice or oats, tastes a lot better and is gluten free. Buy the whiter grain, it’s better quality. Eat it post workout with meat & spinach.

14. Oats. Reduce cholesterol, provide you with low-gi carbs for energy, and high in soluble fiber. Try this post workout shake of whey & oats.


15. Tomatoes. High in lycopene, which prevents cancer. The lycopene in tomato paste is 4 times more bioavailable than in fresh tomatoes. Have pizza or pasta with tomato sauce & olive oil post strength training.


16. Oranges. Vitamin C to fight diseases, magnesium to lower blood pressure, anti-oxidant beta-carotenes, etc. Quit drinking processed orange juice which often has added sugars. Eat oranges or make your own orange juice.

17. Apples. Pectin in apples helps weight loss by increasing satiety. Apples are also the strongest antioxidiant after cranberries (eat the peels). Unfortunately apples are one of the most pesticide-contaminated fruits. Go organic.


18. Carrots. Their huge vitamin A content improves eye-health, especially night vision. Carrots are also rich in fiber, low calorie and taste good, even raw.


19. Water. Your body holds water if you don’t drink enough. Drinking prevents water retention, helps muscle recovery and prevents dehydration from strength training. Get a brita filter and drink 2 cups of water with each meal.


20. Green Tea. Strong antioxidant and natural diuretic. Green tea also speeds up fat loss, prevents cancer and improves blood sugar & circulation. Drink green tea in the morning instead of coffee. Real green tea, not the teabags.


Putting it All Together. Eat proteins, veggies, fruits & fats every 3 hours. 2 cups water with each meal. Carbs post workout only. Junk food 10% of the time. Get stronger in the meanwhile and you’ll build muscle & lose fat.