Unsure about how to eat properly

eleanoreramsey

I know the title sounds a bit silly, but I do have a big problem. I don't eat a lot during the day so maybe one small meals which I try and keep healthy, and some snacks like celery, sometimes I am a bit naughty and eat baked crisps or a chocolate rice cake. But I am not eating enough, and my main problem is that I'm just not hungry, I even start to get full up on a small meal and begin not to want anymore.

I'm also a student, so it's hard to cook on the cheap when you don't exactly know how to, like what foods are good for me and what will help me tone up as I do go to the gym three times a week.

I'm pretty sure I should be eating small meals regularly, but I'm just lost as to where I would even start.

I had a review at the gym, and even though I've lost three pounds since I started, I've also lost some muscle mass, and I'm putting it down to not eating enough of the right foods or enough protein for that matter. My metabolic age has stayed the same which is 31 when I'm only

I just need some advice on what kinds of foods I can eat on the cheap that will fill me up and give me energy.
It would also be useful to know what is the best protein shake and how I should involve that in to my diet as I am clueless. Even though I've searched everywhere on the internet, everyone seems to be having mixed opinions on the matter.

It would be great to hear from someone as this is really starting to affect me. Thanks very much

mereditheve

Here's some food you can buy on the cheap that will help you build muscle and keep your energy levels higher:
1- Spinach - great source of fiber, calcium, vitamins. Usually you can get small bags of it for around $2.50/bag
2 - Chicken - lean protein source, usually around $3.99/lb, sometimes cheaper if you get chicken thighs. Don't worry too much about fat content if you get dark meat, it is still a very healthy source of protein and your body, brain and skin need fat to stay healthy
3 - Tuna - I practically lived on canned tuna in college. Great source of protein and omega 3s.
4 - Eggs - a cheap staple that is filling and provides good cholesterol (which helps reduce bad cholesterol). Add vegetables or chicken sausage to make omelets or frittatas.
5 - Chia seeds - I put chia seeds in milk with a little bit of vanilla extract to make a breakfast pudding. You can get small bags of it at Trader Joe's for $3.99 or may be able to buy larger bags for less $/lb. It is a great source of fiber, protein and omega 3s.
6 - Milk - good balance of protein, carbs and fat, and chocolate milk is a great post-workout recovery drink. As far as protein powders go, I use Muscle Milk brand chocolate protein powder because it has 50g protein. I also use BPI protein powder, and BSN Syntha-6 protein powder. Everyone's tastes are different, so find one you like. You'll probably want one that mixes well, and you may also want to get a blender bottle so you don't have clumps of protein powder in your drink. Bodybuilding.com often has good sales on protein powders and a flat shipping rate, plus you can read reviews on that site.

Hope this helps!

errollmaclean

I'd recommend looking up IIFYM vs Clean Eating. IIFYM is a very flexible way of eating that really gives you a better mental relationship with food(in my opinion)and busts several weight loss myths. . But either way, start by looking up your daily protein and fat requirements. There are several calculators online and you can adjust your levels in mfp manually. Both fat and protein are extremely important. Look up macronitrients and micronutrients.

An easy source of healthy fats is peanut butter (plus it's high in calories so it'll help you reach your daily calorie goal). And you can fit in a protein shake wherever you find it easiest and convenient.

jacksonpt

Start by getting your calories up. Don't get too hung up on eating or avoiding certain foods, or eating a certain number of times per day. Calorie dense foods are a good way to increase calories while keeping the volume of food you eat relatively low. Things like full fat dairy products, nuts/peanut butter and eggs are all easy options.

After you get your calories up, then start worrying about the smaller details.

nopotofgold

I would look at the adds. Things is season are way cheaper and better for you than things out of season. IF you live in an area that has farmers markets, you can get a lot of veggies cheap. Meat goes in cycles on the price.
You can always premake stuff like egg of tuna salad and that is a great snack depending what you put in it and how much. The recipe tool on the site is very helpful in determining the calories per serving.

TeaBea

errollm wrote: »

I'd recommend looking up IIFYM vs Clean Eating. IIFYM is a very flexible way of eating that really gives you a better mental relationship with food(in my opinion) and busts several weight loss myths. . But either way, start by looking up your daily protein and fat requirements. There are several calculators online and you can adjust your levels in mfp manually. Both fat and protein are extremely important. Look up macronitrients and micronutrients.

An easy source of healthy fats is peanut butter (plus it's high in calories so it'll help you reach your daily calorie goal). And you can fit in a protein shake wherever you find it easiest and convenient.

This^

I used to do the"rabbit food" type dieting also. Protein & fat are really important, it's more than just keeping calories as low as possible.

Look for calorie dense foods....a handful of nuts, a cheese stick, a container of yogurt.

kelseyhere

Shop seasonally, buy whatever produce is in season and on sale. Read the ads and create a shopping list for yourself. Since you are in school and busy, you will definitely benefit from advanced meal prep. One or two days a week set aside a couple of hours to make some meals in advance and store them in individual containers so you can grab and go. An easy and cheap breakfast is overnight oats. Mix 1/4 steel cut oats with 1/3 cup yogurt (greek is better for more protein), 1/4 fruit of your choice (berries, pears, cherries are all delish), 1/3 cup water or milk, and a couple shakes of cinnamon. Mix in a jar, then place in the fridge overnight (it can sit for more than one night if you wanted to make a lot on the weekend) and then stir and enjoy in the morning. Oats and yogurt and relatively cheap, and that gives you a good mix of protein and carbs to start off your day right.

For lunch and dinner, rice (choose whole grain/wild/brown rice over white) and quiona are cheap. Make a big pot on the weekend and portion out about 1/2 cup with some steamed veggies and chicken, a couple hard boiled eggs, ground turkey in marinara, or whatever other protein you like. Buy meat when it's on sale and freeze it to help save $$ also.

If you start eating 4-5 times a day you will get more hungry. It sounds like a lot when you are used to only eating once, but start small and your appetite will grow. A sample day could look like this:

Meal 1, 7 a.m.: overnight oats with greek yogurt and fruit OR 2 eggs scrambled with peppers and spinach
Meal 2, 10 a.m.: 2 hard boiled eggs OR carrot sticks/peppers/celery and hummus
Meal 3, 1 p.m.: 4 oz protein, 1/2 cup rice, 1-2 cups spinach or steamed veggies
Meal 4, 4 p.m.: protein shake and 2 rice cakes with 2 tbsp almond butter
Meal 5, 7 p.m.: 4 oz protein, 1/2 cup rice, 1-2 cups spinach or steamed veggies

As for protein shakes, just look for one that doesn't have too much sugar (3g or less per serving) and at least 15g protein per serving. There are so many brands and types, you may want to go to a healthfood store and ask for recommendations.