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I have been criticized for this meal plan so if someone would please just take the time to help me fix it I would really appreciate it. That way I just can go to the grocery store and fix it easily. I am 22, 6'1", 190 lbs and trying to bulk up. Someone said though that I have about 20% body fat, but I do a lot of athletics like tennis, running, etc. so I am not sure if that is right. I go to the gym about 3 times a week for about an hour at least. Also, keep in mind the only meat I eat is fish...

Breakfast: 5 egg whites, 1 scoop of ON Whey Protein, bowl of quick oats
Mid Morning: 1 scoop of ON Whey Protein, Peanut Butter sandwich, apple
Lunch: Can of tuna wrapped in wheat tortilla, broccoli, black beans or red kidney beans
Mid Afternoon: 1 scoop of ON Whey Protein, large handful of almonds, celery
Dinner: Can of salmon mixed with egg noodles or brown rice, green beans or salad, black beans or red kidney beans
Before bed: Lowfat yogurt, lowfat cottage cheese, 1 scoop of ON Whey Protein

I really appreciate in advance your time and commitment to help me with this matter. Here are a week old set of pictures of myself just in case too...

Pictures of me from about a week ago:

1.) http://img39.imageshack.us/i/p1010038q.jpg/

2.) http://img195.imageshack.us/i/p1010039m.jpg/

3.) http://img22.imageshack.us/i/p1010040y.jpg/

4.) http://img149.imageshack.us/i/p1010042i.jpg/

The foods are fine. You didn't list calories and a macronutrient ratio though. The foods you listed will make a decent grocery list.

You look about like I did when I was around 20% BF. No way to tell unless you get a DEXA scan done....or something else along those lines. It really makes no difference what your body fat percentage is anyway so long as you're happy with your appearance.

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I agree your foods look good , but with out the Micro's we can't tell if your eating enough or too much.

I looked at putting my foods on fitday.com but it calls for knowing exactly how many grams, etc. when I just pour stuff in a bowl...How would I figure that at to a tee?

get a digital scale. If you don't weigh your food your cheating yourself .

What Talo mentioned is the best way of doing it. I would recommend that also. Food scales are dirt cheap.

Most of the foods on Fitday have the option to be measured by volume. I expect that you probably have a measuring cup. It's easy to pour food into a measuring cup & then into a bowl.

Wait, so most people get a digital scale? Where can I get one for the best deal online?

walmart.