Once you find out what your nutritional goals are, you need to build a menu that will support your goals. Try and find menus that are easy to cook and taste great. The trick is to adjust the menus and recipes to match your nutritional goals.
What you want to do is adjust the amount of ingredients in the original recipe to match that of your own.
For example, if you know that you want to gain weight and build muscle, you first must decide how much calories you need to achieve this goal. Let's say that in order to gain weight, you have to eat about 25 calories per pound of body weight. So, if you weight 130 pounds, you should be eating about 3200 calories per day (130 x 25 = 3200). With that in mind, you need to plan your meals that will get you to 3200 calories per day.
How do you do that? Actually, it doesn't have to be hard. Simply find out how much calories you need and find a resource that lays out menu plans for that particular calorie intake. Building muscle 101 has a web page that has this resource.
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