Calorie King has me at 1650, while My Fitness Pal has me at about 1300 (not sure why the discrepancy??)
Anyway, some days I struggle to eat 1200, hovering around 1000. Hard to believe, but I feel full.
Breakfast is usually 40gm oats and blueberries with milk, or 40gm all bran with milk. I also have a coffee.
Lunch is 100gm lean protein (meat/tuna/egg) with one serve whole grain bread, with skinny hummous, 25 gm cheese, salad, etc.
Dinner is 200gm lean protein with salad/veg. Dessert is fruit and vanilla Greek yogurt (100gm). Dinner has also been chilli, seafood, stir fry, smoked salmon with zucchini frittersand salad.
Anyway, I need to add cals. The only thing I can think of are nuts, beans, cheese, avocado.
Can anyone offer any other suggestions. I need low gi or low/no carb suggestions.
Are you only eating 3 meals a day? I think that if that is the case you need to add 2 snacks. Most food coaches recommend 5 small meals a day.
Snacks could be a handful of nuts, vege sticks dipped in hommus or cottage cheese etc, a piece of fruit, soup (I make a soup at the beginning of most weeks and heat a bit up for lunch each day).
these are all 150cal snacks and are really yum to help boost your numbers.
4 tablespoons hummus with 12 baby carrots
1 cup non fat or 1% cottage cheese with 1/3 c pineapple chunks mixed through it (sounds bad but give it a go)
2 x rye cruskits with 4 tablespoons cottage cheese
fat free yoghurt with 2 tablespoons muesli
1/2 an apple with 4 tablespoons cottage cheese mixed with blueberries
2 rice cake with 1 tablespoon of peanut butter
I know it is a struggle to get your mind around the eating more to lose weight (I struggle big time with this it feels so wrong) but I agree, break everything up smaller so that you are eating 6 times a day. Every 3 hours I try to have something and these little snacks are quick and easy.
my usual lunch is a small can tuna with lettuce, tomato, cucumber, carrot and half an avocado followed by 3 pieces of fruit which may be grazed through the afternoon. (they laugh at me at work as they say I eat fruit all afternoon). Sometimes that fills me until dinner but often about 3.30 I snack on nuts (almonds are good). so I would add the avo to your lunch occasionally and get some nuts.
But I agree that if you are not hungry don't eat. I pretty much eat the same thing 4 days a week at work and some days I am totally full and could not squeeze another thing in and some days I need the nuts. so listen to what your body is saying. good luck.
More fruit or with your dessert of fruit and vanilla yoghurt, add in some honey and chopped nuts - that will bump up the calories without having loads more food.
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Need to eat more calories...what to eat????
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