I have trouble eating enough

kevsa_03

well as the title says I have trouble eating. (it's not an eating disorder I simply just don't eat enough) and I have started training quite a lot. I found out using this site that I need to eat approx 2300 calories per day and 190 grams of protein to increase my muscle weight. I have trained before so I'm not new to it but I have started to take it a bit more seriously this time and started going to a gym and changing my diet etc. Does anyone here have any tips on stuff I could eat to improve my motivation and not get full so fast? cus I have tried eating more but I end up eating a small breakfast and a big lunch and a huge dinner which just makes me fatigued and not able to eat enough even if I stuff myself with food. I eat a lot of chicken, fish, and meat. vegetables like paprika, and cucumbers. and fruits like bananas. On top of that my budget is quite limited. anything is helpfull

AnnPT77

To get more calories in, eat things that are more calorie-dense but not very filling. What that is would be somewhat individual, but common ones are nuts, nut butters, seeds, avocados, full-fat dairy foods, fatty cuts of meat or fattier fish, extra butter/oil in cooking or on foods, extra of calorie-dense things like salad dressings or mayonnaise, etc. Some people find drinks less filling than foods we chew, so like juices, smoothies, shakes that are designed for so-called "hard gainers", etc. Once you have your nutritional bases covered, it's also fine to include some less nutrient-dense treat foods in order to get calories up to a sensible level.

As an aside, how tall/heavy are you, and how old?

I'm asking because 2300 calories seems like low-ish maintain/gain calories for a male (which your profile says you are), unless you're quite small of stature, or older. (It's close to what I maintain at, gross calories, as a 66-y/o non-large female.) On the other hand, 190 grams of protein seems really high for someone of small stature. One gram daily per pound of estimated lean body mass, or at the outside per pound of non-overweight bodyweight - that should be plenty. Since quite a few people find protein filling, that could be part of your "how to get more calories" issue, but I'm not sure without more info.

You could get a more refined research-based protein target here:

https://examine.com/nutrition/protein-intake-calculator/
https://examine.com/guides/protein-intake/

cwolfman13

190 grams of protein is overkill...what people think they need these days is getting a bit ridiculous. Even some of my "bro" bodybuilder friends think it's getting out of hand. I'm also curious as to how you came to your maintenance calorie target. I'm a male 5'10" pushing 48 years old and even without any exercise I would lose weight on 2300 calories per day.