Need recommendations for high and clean calorie meals

What kind of macro profile are you going for?

I go for roughly 3000/day and I can pretty confidently say if I had to rely on just solid foods I wouldn't hit that. Whey isolate shakes with skim milk to cram some extra in there.

White rice digests fastest. I'll hit it with soy sauce. Maybe bro science but supposedly msg turns off your hunger signals and says eat more.

I'm usually at about 900 calories of fat (+/- 100g daily) through eggs, red meat, oils to cook with. Those are the easy calories.

Keeping another 2000+ calories of protein and clean carbs is the exhausting part.

Edit: First couple of weeks I went back to maintenance/slight surplus, both the scale and my mirror were all over the place compared to a fairly predictable cut number. It levels out pretty nicely after a month though and you can start dialing it in better. Since June I've been able to add good weight, move more weight when I lift, and running endurance and speed is where I never thought I would get to without trying. Plus the waist line is smaller than it was at 100lbs down.

I don't have much in the way of meal recommendations but some general rules of thumb:

-Eat 6 meals a day
-Est more lower-fiber carb sources
-Only eat vegetables every other meal
-30-40g protein per meal

Eating "clean" usually means eating fibrous carbs but there's such a thing as too much fiber. And it'll be voluminous so eating more meals but less per meal should help you feel less bloated.

No clue what the calorie count on this is, but I figure it’s dense and high protein. My go to lunches lately have been varieties of quinoa bowls, mostly Mexican style.

1bag boil in bag quinoa, 1lb ground 85/15 Turkey, 2 cans of black beans, one can of corn, 3 cloves garlic, half purple onion, 1 bell pepper. Usually top with an avocado and a good organic Mexican dressing of some sort. I can make 5 lunches out of it.

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Yesshhhh

Welcome to the club. I’ve just embraced it and started long distance running again

Avoid mass gainer shakes. Loaded with bull shite.

Want a mass gainer? Cook 1.25 pounds of chicken thighs in a tablespoon of avocado oil with .5-1 cup of rice (precooked). split this into two meals.

My daily meals look like:
1) 6-8 eggs cooked in tablespoon of butter.
40ish grams of carbs from sourdough, oats, or fruits
2) 60g protein from shake
40ish grams of carbs from sourdough, oats, or fruits
3) .5 pound of beef or chicken tablespoon of oil or butter
100g of carbs from rice or pasta
4) .5 pound of beef or chicken tablespoon of oil or butter
100g of carbs from rice or pasta

This usually gets me around 2800-3200 calories

5'9 190. Currently bulking from 180 to 200. tbh have gained a little too much fat (easy to convince myself to have a pint of ice cream when im 'bulking').

So what is a 'mass gainer'? Well, its powder that is marketed as a tool to 'easily gain mass'. Besides from steroids, there aren't substances out there that do this better than real food. So you're paying for crap they load into a tub. Is it really convenient? Yes. Is it inherently more useful at gaining mass than just eating food? No. If anything, the shitty chemicals in it will slow you down from muscle building in the long run.

A tip I can give you about making food.... When you cook dinner, cook for two and save the second portion for the next day. Always cook extra and have good quality food sitting in your fridge.

If your main trouble is just squeezing calories in and not really macro counting, nuts/peanut butter is great at quickly getting 500 calories in. Want to relive frat days? Take shots of olive oil. Or drizzle that shite on your food like syrup.

What did your cutting program look like ?