What does your 2000-2500 calorie day look like?

mkcongrove1

For my birthday my husband bought me some personal training sessions (yes, I asked for them, no, he was not hinting I needed to lose weight lol). My trainer says I need to up my calories. I've generally been trying to stay between 1200-1500. I was wondering/hoping you might share what you eat? Also, if you eat around that range every day and are willing to share your diary I would love it if you added me as a friend!

Thank you and hope you have a great weekend!

sixxpoint

It's going to be different for everyone but here are some ideas...


Some high protein foods (0.60 to 0.80 grams per 1 lb. bodyweight):

• Poultry
• Pork
• Beef or veal
• Game meats
• Cottage cheese
• Cheese in general
• Sausages
• Jerky
• Sashimi
• Fresh Fish
• Caviar
• Wasabi peas
• Beans, lentils, legumes
• Eggs
• Greek yogurt
• Milk
• Nuts and seeds
• Nut butters
• Mushrooms
• Liver and other organ meats
• Fermented soy
• Whey powder
• Canned Fish

Some calorie dense foods high in dietary fat (minimum of 0.40 to 0.45 grams per 1 lb. bodyweight):

• Avocados
• Cheeseburgers
• Olive Oil
• Coconut Oil
• Mayo
• Butter
• Nuts
• Seeds
• Bacon
• Salmon
• Duck
• Pizza
• Eggs
• Full Fat Yogurt
• Cheese
• Chocolate
• Ice Cream
• Baked Goods
• Anything "Confit"

Fill in the rest of your calories with nutritious and/or high fiber grains, veggies, and fruits that you personally enjoy. Just remember to sick to whole foods and limit processed foods.

jemhh

I've made my diary private now but here are a couple of days from awhile ago as a sample.

Jruzer

I don't track on MFP but here is a rough outline of my diet from yesterday. Maybe a little heavy on the beer but I hit 120 g of protein so idgaf:

Breakfast: Chobani passion fruit Greek yogurt

Lunch: Turkey sandwich (sandwich bread, 2 oz turkey, mustard, banana peppers), banana

Dinner: Chicken curry (Trader Joe's sauce, 4 oz chicken breast, broccoli, 1 c rice)

Snacks: 22 ounce American pale ale, omelette (1 egg, 12 T egg white, 2 oz cheese, 2 T bbq sauce), 3/4 c 0% fat Greek Yogurt, 43 g Grape Nuts, 1 c mixed frozen berries, 1.5 c Kemp's caramel delite ice cream

Food total: 2330 kcal

bmchenry02

Feel free to add me. I watch my macros and try to eat 1583 roughly I think is my number. I weight train 4 times a week with various hiit cardio. I find I can get my macros pretty darn close but still be under calories. I'm working to incorporate new foods/ideas and mix things up. I will add I DO NOT weigh my food. I have seen results that are very pleasing so I'm sticking with it.
My snacks are the same rotation most weeks:
-Mini peppers with laughing cow cheese
-raw almonds
-cottage cheese
-plain Greek yogurt with pistachios and a touch of honey
-trader joes graham crackers with a 1/2 Tb pb
-Kashi go lean cereal with almond milk
-small Apple with a thin slice of sargento cheddar
-roasted veggies and hard boiled egg
-quest vanilla protein shake

There's more but I forget!!

Ninkyou

Here's 2 example for me... (it probably doesn't look like it, but I do weigh all my foods to the gram).

Eating out type of day:


Spaghetti day:

_John_

you're welcome to browse my diary, but my goals are for max muscle retention during fatloss in a large male...

foursirius

Ive got an open log that your more than willing to look at. I eat about 2200-2700 a day and lift 4 days a week and do cardio 3 days.

jumblejups

Each week I have a couple of days of 1800-2100, a couple 2200-2500, and I usually have a day a week where I'm mainly at home so that's a 1500-1600 day.

On my higher days... honestly? Mayo. And fattier cuts of meat. That's pretty much how I get there. I had a small slice of pork belly the other day, that's 650cals right there

mkcongrove1

Thank you so much every one!! I really appreciate all the help and ideas, I'm not a very adventurous food person so I feel like seeing people's diaries helps bring it all together for me

BenjaminMFP88

Easy, 26.3 tablespoons of peanut butter

20yearsyounger

Feel free to review my diary. One caveat, on Fridays I drop to 1600.