I'm undereating 800 kcal every day.

RodaRose

ErikaAurelia wrote: »

I guess I could switch up and have oatmeal as breakfast, I have applesauce that I like to have with it... and I guess I could mix chia seeds into it

If you are eating oatmeal for breakfast, add protein in addition to the chia seeds.

ErikaAurelia

RodaRose wrote: »

ErikaAurelia wrote: »

I guess I could switch up and have oatmeal as breakfast, I have applesauce that I like to have with it... and I guess I could mix chia seeds into it

If you are eating oatmeal for breakfast, add protein in addition to the chia seeds.

As in protein powder?

yarwell

any form of protein including eating a bit of cheese or meat with it.

ErikaAurelia

I don't want to add a boiled egg (I have one hob plate and I will need it for the oatmeal) or cheese (it is dairy, cottage cheese for one meal sounds like enough dairy to me).

What type of meat can I add easily that doesn't need cooking and feels alright to eat along with oatmeal? half a ölkorv? (dense, slim sausage usually eaten as a snack here)

RodaRose

ErikaAurelia wrote: »

I don't want to add a boiled egg (I have one hob plate and I will need it for the oatmeal) or cheese (it is dairy, cottage cheese for one meal sounds like enough dairy to me).

What type of meat can I add easily that doesn't need cooking and feels alright to eat along with oatmeal? half a ölkorv? (dense, slim sausage usually eaten as a snack here)

Yes, exactly that.

nicoiam69

I've struggled to get enough protein so added canned tuna and cottage cheese - shame you can't eat dairy as cottage cheese is a fantastic protein dense food. The cans of tuna with added chilli, tomato etcare good - the small cans are good for a snack or to add to your omelet or salad/veg

ErikaAurelia

I will try to eat cottage cheese, I'm not sure if my skin will like it but I will try.

I have only seen canned tuna when it contains 150g of tuna, maybe there are bigger ones but that I definitely don't want, 150g is probably already a lot for me to take down, half would be easier for sure. How small cans are you talking about? I will go and check what I find tomorrow


Good that ölkorv works! It taste good on its own. Only downside I suppose is that it isn't very cheap, but I everything I eat can't be cheap, right?

Melmo1988

allaboutthefood wrote: »

You don't need to add more meat, beans are also good, add more of these plant based foods.

This!

ErikaAurelia

I already eat many of the foods in that picture, and as I said before: I don't like the way they're talking about protein in it. Feels like it wants to trick me into thinking I'll get 45g of protein by eating 100g of broccoli. I am completely unable to stuff myself endlessly with food, I can take portions that are the size of my two hands (depending on what it is) and not much more. I would have to wait before eating more after that, else it will all come up again.
For me to get the proteins I need by eating only more plant based foods I would have to eat a lot and often. Not gonna happen.

I will try what I said a few comments back, I hope it adds up to 1850 calories and enough protein.

DancingMoosie

I think it means if you eat 100 calories worth of spinach, then 49% of those calories will be protein, so 49cal=12.25g protein(1 g protein has 4 cal) but 100g of spinach would only be about 30 cal, so about 3.67g protein.

ErikaAurelia

DancingMoosie wrote: »

I think it means if you eat 100 calories worth of spinach, then 49% of those calories will be protein, so 49cal=12.25g protein(1 g protein has 4 cal) but 100g of spinach would only be about 30 cal, so about 3.67g protein.

I see, but that doesn't change that I would have to eat large (to me: extreme) amounts of broccoli or spinach to get that amount of protein x)

DancingMoosie

Yes, you would have to eat a huge amount! That is why it is sometimes easier to go for lean meats, Greek yogurt and cottage cheese. Personally, I really like Quest bars (20g protein) and advantEdge shakes (17g protein) to supplement my protein needs when the rest of my diet can't keep up.

ErikaAurelia

Haha, yeah. It will be interesting to see what g of protein I come up to if I eat the way I will try tomorrow. I will not push myself to eat more than I can since I want to be able to eat like that every day without feeling sick, so if I don't reach the right protein amount I will buy protein powder. Seems like the cheapest option.

I have found some ways people eat canned tuna, and many of them include cottage cheese. Hopefully my skin will accept that, would be great.

allaboutthefood

I eat a grain/plant base diet and have no problem hitting protean and I don't eat tons of these foods at a time. What about smoothies? Maybe that could be another option?

ErikaAurelia

allaboutthefood wrote: »

I eat a grain/plant base diet and have no problem hitting protean and I don't eat tons of these foods at a time. What about smoothies? Maybe that could be another option?

I have a tiny kitchen and not much space to keep foods at, I'm trying to keep it simple. I have never made smoothies without dairy products, so that would be an issue too. And I have no blender.

DancingMoosie

Hand held blenders are great and fit in a drawer. You can blend some protein powders with just water, others need something else to make them palatable. I like unsweetened soymilk, which also has protein. Soft tofu can also be used in a smoothie.

ErikaAurelia

DancingMoosie wrote: »

Hand held blenders are great and fit in a drawer. You can blend some protein powders with just water, others need something else to make them palatable. I like unsweetened soymilk, which also has protein. Soft tofu can also be used in a smoothie.

I have blenders (hand held and "normal one") but packed down in a box far back in a storehouse (not sure if it is called any of that, but I think you understand). If I had it here I could use it, but now I don't and I don't feel like buying another one. So atm smoothies are nothing I will attempt, no matter how tasty.

I will look into unsweetened soymilk, sounds interesting.

KareninCanada

Something easy to do to get a boost is to add a nutrition protein shake powder to your morning coffee - assuming you are a coffee drinker. Plan a couple of low-volume but high-density snacks into your day, like a small handful of nuts and a meat stick, for example. If you like cottage cheese, it's actually not bad on top of oatmeal as a way to add some protein.

Also you might look into some freeze-dried foods - they don't require refrigeration so they won't occupy your fridge space, and you can use small amounts at a time and then just close up the can.

ErikaAurelia

I don't drink coffee, else that sounded pretty smart

Thank you for the tip about freeze-dried food, I will look that up!

ETA: waaay to expensive for me. Interesting, but sadly nothing I can go on.

Unknown

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ErikaAurelia

I tried that to eat like I said I would yesterday, it felt like I was eating so much but I am still 192 calories below what I should eat and ate 85g or protein (program says I should eat 92).

I did eat "a double dose" of banana+peanut butter just because I thought I would need it, and I suppose I did.

It feels like a lot of food for me, stuffing like..all the time (had to take 3 snack-meals, so 6 meals in total). It is just insane... Maybe I should try to eat breakfast even earlier next time, like at 6 am, and then snack at 9, lunch at 13, snack at 16...supper at 18 and then an apple or something some hours later...

AnvilHead

vinegar_husbands wrote: »

Beef tenderloin has 247 calories and 19.61g of protein per 100g. That's nearly 32% protein.

Boneless skinless chicken breasts have 120 calories and 22.5g of protein per 100g. That's 75% protein.

Whole eggs have 143 calories and 12.56g of protein per 100g. That's 35% protein.

Not really sure where this chart is getting their information from....

It's also conveniently omitted that the Biological Value of vegetable proteins (a scale which measures what percentage of the protein source is utilized by the human body) is much lower for vegetable-based proteins than it is for any egg, meat and/or dairy source (link):

FOOD PROTEIN RATING
Eggs (whole) 100
Eggs (whites) 88
Chicken / Turkey 79
Fish 70
Lean Beef 69
Cow's Milk 60
Unpolished Rice 59
Brown Rice 57
White Rice 56
Peanuts 55
Peas 55
Whole Wheat 49
Soy beans 47
Whole-grain Wheat 44
Peanuts 43
Corn 36
Dry Beans 34
White Potato 34


By comparison, Whey Protein Isolate is assigned a score of 159, Whey Protein Concentrate is 104, Casein 77 and Soy 74.

ClosetBayesian

ErikaAurelia wrote: »

I tried that to eat like I said I would yesterday, it felt like I was eating so much but I am still 192 calories below what I should eat and ate 85g or protein (program says I should eat 92).

I did eat "a double dose" of banana+peanut butter just because I thought I would need it, and I suppose I did.

It feels like a lot of food for me, stuffing like..all the time (had to take 3 snack-meals, so 6 meals in total). It is just insane... Maybe I should try to eat breakfast even earlier next time, like at 6 am, and then snack at 9, lunch at 13, snack at 16...supper at 18 and then an apple or something some hours later...

Well, 192 short is a heck of a lot better than 800 short, and you're reasonably close on protein. Definitely progress.

ErikaAurelia

ClosetBayesian wrote: »

ErikaAurelia wrote: »

I tried that to eat like I said I would yesterday, it felt like I was eating so much but I am still 192 calories below what I should eat and ate 85g or protein (program says I should eat 92).

I did eat "a double dose" of banana+peanut butter just because I thought I would need it, and I suppose I did.

It feels like a lot of food for me, stuffing like..all the time (had to take 3 snack-meals, so 6 meals in total). It is just insane... Maybe I should try to eat breakfast even earlier next time, like at 6 am, and then snack at 9, lunch at 13, snack at 16...supper at 18 and then an apple or something some hours later...

Well, 192 short is a heck of a lot better than 800 short, and you're reasonably close on protein. Definitely progress.

Haha, yeah, I realize that :P I don't think I have ever known how much food I really should eat. I don't think I have ever eaten enough food if this is how much I should eat. It is interesting.
I will try to get it up a little more, guess I could add an avocado every day as someone suggested earlier, will make me about 20g over on the fat part, but if that doesn't matter I suppose I could just go for it, at least the kcal will be pretty close if I do.

DancingMoosie

You could also open your diary...Then we could give you better ideas of what to swap and where.

ErikaAurelia

DancingMoosie wrote: »

You could also open your diary...Then we could give you better ideas of what to swap and where.

I add a lot of things in swedish since I buy swedish stuff, so I'm not sure how much people would understand x) Maybe it is not that hard. I can open it either way, I don't see why not.

I will try to add cottage cheese to the supper instead of the tuna (like I did yesterday) and instead add some vegan alternative to sour cream to the tuna (to avoid more dairy), I kinda want it to taste a bit....tastier. The cottage cheese just disappeared with it

I am quite confident that I will be able to eat tuna every day though, it didn't taste anywhere close to what I remembered.

glassyo

ErikaAurelia wrote: »

DancingMoosie wrote: »

You could also open your diary...Then we could give you better ideas of what to swap and where.

I add a lot of things in swedish since I buy swedish stuff, so I'm not sure how much people would understand x) Maybe it is not that hard. I can open it either way, I don't see why not.

I will try to add cottage cheese to the supper instead of the tuna (like I did yesterday) and instead add some vegan alternative to sour cream to the tuna (to avoid more dairy), I kinda want it to taste a bit....tastier. The cottage cheese just disappeared with it

I am quite confident that I will be able to eat tuna every day though, it didn't taste anywhere close to what I remembered.

I've come to really like tuna (just mixed with mustard) but keep an eye on the mercury levels of your tuna if you plan on eating it every day. That's a thing now.

ErikaAurelia

glassyo wrote: »

ErikaAurelia wrote: »

DancingMoosie wrote: »

You could also open your diary...Then we could give you better ideas of what to swap and where.

I add a lot of things in swedish since I buy swedish stuff, so I'm not sure how much people would understand x) Maybe it is not that hard. I can open it either way, I don't see why not.

I will try to add cottage cheese to the supper instead of the tuna (like I did yesterday) and instead add some vegan alternative to sour cream to the tuna (to avoid more dairy), I kinda want it to taste a bit....tastier. The cottage cheese just disappeared with it

I am quite confident that I will be able to eat tuna every day though, it didn't taste anywhere close to what I remembered.

I've come to really like tuna (just mixed with mustard) but keep an eye on the mercury levels of your tuna if you plan on eating it every day. That's a thing now.

All I know is that they on the "national food agency" (still don't know if it is actually called that in english) canned tuna does not contain that much mercury. I would only eat half a day (meaning 70 g), so to me it doesn't sound bad.

Cheap + protein and stuff + can make it taste good = win for lazy me.

ErikaAurelia

ErikaAurelia wrote: »

glassyo wrote: »

ErikaAurelia wrote: »

DancingMoosie wrote: »

You could also open your diary...Then we could give you better ideas of what to swap and where.

I add a lot of things in swedish since I buy swedish stuff, so I'm not sure how much people would understand x) Maybe it is not that hard. I can open it either way, I don't see why not.

I will try to add cottage cheese to the supper instead of the tuna (like I did yesterday) and instead add some vegan alternative to sour cream to the tuna (to avoid more dairy), I kinda want it to taste a bit....tastier. The cottage cheese just disappeared with it

I am quite confident that I will be able to eat tuna every day though, it didn't taste anywhere close to what I remembered.

I've come to really like tuna (just mixed with mustard) but keep an eye on the mercury levels of your tuna if you plan on eating it every day. That's a thing now.

All I know is that they on the "national food agency" (still don't know if it is actually called that in english) said that canned tuna does not contain that much mercury. I would only eat half a day (meaning 70 g), so to me it doesn't sound bad.

Cheap + protein and stuff + can make it taste good = win for lazy me.

ErikaAurelia

I think it will take some time before I do that food diary every day. It is a bit difficult when I eat somewhere else very often. But I will try to do it every day starting this saturday, or well, not every day since I will travel next weekend, but yeah.