difficulty reaching my goal

macolea

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.

RodaRose

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.