difficulty reaching my goal

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macolea
macolea Posts: 3 Member
in Food and Nutrition
So I have been following my plan and I have been doing fairly well for my macros. I had my settings to show kilojules since I started over 20 days ago and recently figured out how to change it to calories....and holy crap I have been putting myself into a rather large caloric deficit. Myfitnesspal suggests a diet of 2200 calories a day for my goals and on an average day I only intake about 1300 on lifting days and 1500 on rest days. The problem is that I have felt better than ever in the last month and I am not really sure what else I can eat to reach 2200. I have lost about 4.9kg since I started lifting and dieting on Feb 1. I feel like unknowingly not hitting my goal has been doing well for cutting but it is not doing me any favors for muscle gain.

Any suggestions about what I can add to my diet that won't completely ruin me?

sample daily diet:

Breakfast: 2 eggs + whole grain toast 1 slice. One fresh fruit. OR 1/4 frozen fruit, 5/8 cup greek yogurt, kind oats clusters.
Black Coffee, 1 cup.

Snack: Protein Shake, 1 scoop

Lunch: Chicken Caesar Wrap (6oz boneless,skinless chicken breast, 2 tbsp caesar dressing, 1 cup romaine lettuce, 1/4 fresh tomato, wrapped in whole wheat tortilla). Up to one cup of side veggies. Sometimes a 4oz sweet potato.

Snack: Kind Granola Bar or one nutri-grain bar. Sometimes fruit.

Second protein shake, 1 scoop (after lifting on workout days only)

Dinner: Pork stir fry (pork 6-8oz, spinach, 1 cup white or brown rice). Side veggies.


Replies

  • RodaRose
    RodaRose Posts: 9,562 Member
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    http://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods/p1
    avocado
    cheese
    full fat dairy
    Greek yogurt
    ice cream
    peanut butter (or other nut butters)
    dark chocolate
    less lean cuts of meat (including beef, pork, sausage, etc.)
    seeds (chia, flax, sunflower, etc.)
    nuts
    olive oil
    coconut oil
    butter
    beans and lentils
    protein shakes, bars, and smoothies
    hummus
    beef jerky
    cornbread
    tuna
    full calorie condiments
    full calorie sauces & dressings
    sour cream
    guacamole
    whole grain pasta
    rice
    bacon
    whole eggs
    quinoa
    fruit and fruit juices
    pretzels
    bananas
    scones
    muffins (bran, blueberry, banana nut, etc.)
    potatoes (sweet, red, gold, purple, white, etc.)
    dried fruit (raisins, apricots, plums, dates, etc.)
    granola
    coconut
    salmon
    edamame
    olives
    honey
    molasses

    Perhaps eat larger portions.
    Perhaps in the morning have two or three slices of toast and one cup of yogurt.
    Eat lean cuts of beef and pork. Pork chops are easy to prepare.

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