Eating enough calories
TCB40Life
Posts: 15 Member
Needing help eating enough good for me calories. I tend to be full a lot but want to consume more calories because I have very low energy levels. It's easier to reach my calorie goals with bad food verses the good of course and I just want good! Can someone help please
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Replies
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If someone can't reach their calorie goal with "good" foods, it's usually because they define "good" too narrowly.
Some of my favorite calorie-dense foods: dark chocolate, potatoes, pasta, guacamole, rice, red wine, beer, sweet potatoes, mayo, coconut butter, tortilla chips, refried beans, vegetables roasted in olive oil, full fat salad dressings, cashew butter, and pineapple.
Whenever I have some extra calories, I'll add some of these and fix it right up. You can probably make your own list of favorites.4 -
You might find some ideas here: http://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods
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
Breakfast cereal
Heavy cream (in coffee or as a milk replacement in recipes)
Eating skin on poultry is also a good idea (maybe covered under "less lean cuts of meat"). And speaking of skin... pork rinds or cracklings
figs, dates, feta, olives
whole wheat toast with peanut butter, sliced bananas, and maybe some chocolate or honey drizzled over it
baked sweet potato with black beans, cheese, sour cream, salsa, guacamole etc.
pita bread drizzled with olive oil and hummus on the side for dipping
unsalted popcorn drizzled with dark chocolate peanut butter
tortillas rolled up with lunch meat, cream cheese, regular cheese, or your favorite toppings
Greek yogurt (go for the higher cal. versions) with chocolate chips, granola, nuts, fruit, and maybe some whipped cream on top
milkshakes
bagel with cream cheese and lox, or peanut butter and fruit, or an egg and bacon, or whatever your favorite toppings are
pancakes or waffles (replace the syrup with Greek yogurt, honey, or fruit if you're worried about it)
chicken salad or egg salad sandwiches
baked brie with brown sugar, brandy, and walnuts spread on bread or crackers
A good, crusty bread dipped in olive oil, garlic, and italian spices
dates stuffed with goat cheese or chorizo, wrapped in bacon, and brushed with maple syrup
your favorite cereal with half and half or cream instead of milk (this is amazingly addictive)
banana or pumpkin bread
Meatballs with high fat ground meat and cranberry sauce
buffalo chicken dip with crackers
risotto
deviled eggs
sausage jalapeno poppers
stuffed mushrooms
hummus pizza (your favorite pizza but replace the tomato sauce with hummus; so good!)
Nutella and bananas with bread
Scrambled eggs with sour cream or cheddar
Greek salad -- tomatoes, cucumbers, olives, cheese
Yogurt with honey and almonds or raisins
Cut up veggies with full fat Ranch salad dressing
Pasta with butter and parmesan cheese
Cottage cheese or yogurt with Cheerios or other cereal and fruit
RIce pudding -- rice with milk, eggs, sugar
Chips and sour cream
Walnuts wrapped with dates and cream cheese
Avocado on toast
Ham and cheese on a croissant
Fried rice
Mashed potatoes -- potatoes with butter and milk12 -
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I'm having the same problem. I usually hit no more than 1500 calories, but I feel like I'm super full. (Also, I'm pregnant so I'm not trying to be in a deficit. I'm trying to get enough in.) Exercise right now is walking, running, yoga (3x per week), strength (5x per week). I'm wondering if maybe it's because I just started eating smaller meals more frequently? I used to be a big three meal per day person but I feel like I'm going to explode if I eat too much at once. Typical day for me:
Breakfast
4 egg whites
Turkey sausage
Spinach
Tomato
Coffee with creamer
Lunch
Chicken sweet potatoes
Or
Tuna in water over salad
Dinner
Depends, but I'm into ground turkey right now so usually taco salad (no cheese, no sour cream, I'm lactose intolerant so I try to stay away) or something else I can make with it.
Snacks (two or three from this list)
Fruits
Quest bar
Kind bar
Fairlife milk (2%)
Halo Top
Occasional junk food0 -
thewindandthework wrote: »
By "good" I mean good for me healthy foods!0 -
If your using anything labeled light or low calorie, switch to the full flavor. That adds up quickly.
And how are you counting calories? If your not using a food scale, there is a chance you are consuming more then what you think you are, which would add calories.2 -
Another trick is drop fillers with low nutritional value focus of calorie dense foods... will help u reach ur goals n days when u r more hungry switch to eating for volume this is something I do as appetite always changes.0
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If I have calories available, I have peanut butter or cheese on crackers, ice cream, or a couple of Oreos. If I'm already eating plenty of "healthy" food, there's nothing unhealthy about having a treat!1
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carrionsi85 wrote: »I'm having the same problem. I usually hit no more than 1500 calories, but I feel like I'm super full. (Also, I'm pregnant so I'm not trying to be in a deficit. I'm trying to get enough in.) Exercise right now is walking, running, yoga (3x per week), strength (5x per week). I'm wondering if maybe it's because I just started eating smaller meals more frequently? I used to be a big three meal per day person but I feel like I'm going to explode if I eat too much at once. Typical day for me:
Breakfast
4 egg whites - use whole eggs
Turkey sausage
Spinach
Tomato
Coffee with creamer
Lunch
Chicken sweet potatoes - cook in oil, add rice or grain
Or
Tuna in water over salad - add oil. choose salmon over tuna. add nuts/avo to your salad
Dinner
Depends, but I'm into ground turkey right now so usually taco salad (no cheese, no sour cream, I'm lactose intolerant so I try to stay away) or something else I can make with it. - again, add oil, serve dinner with beans/grains, make it in to a pasta dish
Snacks (two or three from this list)
Fruits - eat with nut butter
Quest bar
Kind bar
Fairlife milk (2%) - use higher fat %
Halo Top - eat icecream....but you said you were lactose intolerant?
Occasional junk food
1 -
If your using anything labeled light or low calorie, switch to the full flavor. That adds up quickly.
And how are you counting calories? If your not using a food scale, there is a chance you are consuming more then what you think you are, which would add calories.
I measure/weigh everything I eat. And have switched to full calorie0 -
If your using anything labeled light or low calorie, switch to the full flavor. That adds up quickly.
And how are you counting calories? If your not using a food scale, there is a chance you are consuming more then what you think you are, which would add calories.
I measure/weigh everything I eat. And have switched to full calorie
Nuts, cheese, full fat salad dressing, potatoes, bacon, hummus.
0 -
The second reply in this thread gives all the required information.
If you can't fill your calories by using the items on that list then there is something very amiss.1 -
Stop labelling foods as "good" and "bad".
There are no bad foods, just bad eating habits.
I've lost over 100lb eating a combination of nutritious and snack/treats/whatever I fancy.
If you can't meet your calorie goal and are feeling sluggish, then what you're doing is unhealthy for your body. Eating all the "good" foods won't help if you're undernourishing your body.0 -
I too am new here. I feel I eat more now too.i found what I ate was high and put me over so I've been cutting out the bad now I feel I'm eating more. Maybe seems more due to more stuff and now I'm eating more often.0
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At the end of the day, when I still have some calories Ieft to log in, I grab a handfull of raw almonds. Very yummy!0
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diannethegeek wrote: »You might find some ideas here: http://community.myfitnesspal.com/en/discussion/10142490/a-list-of-calorie-dense-foods
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
Breakfast cereal
Heavy cream (in coffee or as a milk replacement in recipes)
Eating skin on poultry is also a good idea (maybe covered under "less lean cuts of meat"). And speaking of skin... pork rinds or cracklings
figs, dates, feta, olives
whole wheat toast with peanut butter, sliced bananas, and maybe some chocolate or honey drizzled over it
baked sweet potato with black beans, cheese, sour cream, salsa, guacamole etc.
pita bread drizzled with olive oil and hummus on the side for dipping
unsalted popcorn drizzled with dark chocolate peanut butter
tortillas rolled up with lunch meat, cream cheese, regular cheese, or your favorite toppings
Greek yogurt (go for the higher cal. versions) with chocolate chips, granola, nuts, fruit, and maybe some whipped cream on top
milkshakes
bagel with cream cheese and lox, or peanut butter and fruit, or an egg and bacon, or whatever your favorite toppings are
pancakes or waffles (replace the syrup with Greek yogurt, honey, or fruit if you're worried about it)
chicken salad or egg salad sandwiches
baked brie with brown sugar, brandy, and walnuts spread on bread or crackers
A good, crusty bread dipped in olive oil, garlic, and italian spices
dates stuffed with goat cheese or chorizo, wrapped in bacon, and brushed with maple syrup
your favorite cereal with half and half or cream instead of milk (this is amazingly addictive)
banana or pumpkin bread
Meatballs with high fat ground meat and cranberry sauce
buffalo chicken dip with crackers
risotto
deviled eggs
sausage jalapeno poppers
stuffed mushrooms
hummus pizza (your favorite pizza but replace the tomato sauce with hummus; so good!)
Nutella and bananas with bread
Scrambled eggs with sour cream or cheddar
Greek salad -- tomatoes, cucumbers, olives, cheese
Yogurt with honey and almonds or raisins
Cut up veggies with full fat Ranch salad dressing
Pasta with butter and parmesan cheese
Cottage cheese or yogurt with Cheerios or other cereal and fruit
RIce pudding -- rice with milk, eggs, sugar
Chips and sour cream
Walnuts wrapped with dates and cream cheese
Avocado on toast
Ham and cheese on a croissant
Fried rice
Mashed potatoes -- potatoes with butter and milk
Belaboring the point...0
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