Easy...
Just list your base ingredients-- here's a small sample:
Mine is usually rice, and I usually make about 1-2 cups of uncooked rice per meal. A cup of rice (raw) is about 600-700 calories.
A jumbo egg is 70-90 calories.
A can of tuna is about 80-100 calories... Add up pretty fast.
A ramen package is about 600 calories...
Cereal? I usually have my milk and cereal in a 1:1 ratio... 140-160 calories per cup of milk, 200 calories per cup of cereal combined with 160 calories per cup of milk: I usually have about 3 cups of cereal and 3 cups of milk.
And I haven't even started on the ground meat and beans... or the vegetables... and oils. :|
no wonder you're not gaining anything. It's what PFH said - empty calories. These food are very easy to digest and it just go straight to your piss/shit. What you think why Asians are notoriously thin?
Based on your previous post - I'm assuming you want to gain mass. What you're eating is impossible to achieve that goal.... which was why I stayed skinny 120lbs for several years. Just do what athletes eat. This is how I gained mass in just 6 months starting out as 120 lbs skinny rat-ass bum into 140 lbs Jiro.
I worked out at gym at night before dinner. I eat 3-4x a day.
Breakfast
waffles/french toast
scrambled egg
bacon/sausage
bowl of cereal
fruits (honey dew, orange, banana, etc.)
or
toasted bread w/ jelly
bacon/sausage
bowl of cereal
scrambled egg
fruits
Lunch
salad with cole shaw
meat protein meal: steak/turkey/fish/etc. including rice cooked with sesame oil + carrots + onion + tofu
soup
bowl of cereal (seriously)
dessert (jello/ice cream)
I go to gym for about 1-1.5 hrs. The best time to have meal is to eat it after work-out because your body will be able to metabolize the food at greater efficiency rate.
Dinner
same as lunch
I did this for 3 years at Virginia Tech. I never get sick of it. In fact - when I was home during summer/winter vacation, I couldn't wait to go back to VT. Food's THAT good at VT chow hall.