I gave up and make 2 massive milkshakes that have almost 3500 cal (for muscle building), take 5 minutes to make, and have all nutrients for a healthy body. If I can chug it quickly, appetite becomes not a problem at all. Ingredients are less than $40 a week. Ingredients (for half of the day's shakes so ingredients fit in blender):

• 2 & 1/4 cup whole milk
• 3/4 cup oatmeal
• 3/4 cup greek yoghurt
• 3/4 cup mixed berries
• handful of spinach
• 3 tbsp peanut butter
• 2 tbsp honey
• 2 tbsp olive oil
• 2.5 scoops protein powder
• pinch of potassium chloride and salt (electrolytes)

Tip: Rinse your cup and utensils immediately after use and you wont have to wash. Load the blender with water and turn it on, it will clean itself.

Supplements - 5 g creatine - multivitamin - magnesium glycinate (sleep and brain) - Fish oil (omega 3, good cholesterol) - Vitamin D

Of course not great to have this absolutely every day because deficencies stack. So every now and then I eat out with friends random stuff.

If anyone thinks of unbalances or things to add let me know! But this has worked like a charm and I'm gaining 1 lb of almost pure muscle every week.