Need to eat more

emmabeckemeyer1

On days I work out 5 days a week I need to up my calories a lot. I have a problem with this because I don't want to eat ****ty food and honestly working out after 5pm I am just not hungry.

Can someone look at my food log and give me suggestions? I AM HIGHLY ALLERGIC TO NUTS!! All nuts!!!

emmabeckemeyer1

I made it public now!

bry_all01

would you consider a protein shake?

CaptainMFP

My diary is public and I eat an average of around 2200 calories a day. You're welcome to browse. I do eat a good bit of nuts but my 4-yo is deathly allergic so I respect the allergy as I protect him. There are other things you may find there that help you out. If anything is a recipe, just send me a message or friend request and I can share more details. Getting enough cals on exercise days can be hard but is very important. Good luck!

emmabeckemeyer1

Yeah I would! Do you have any good ones?

girlypop

i looked at your diary and i think you could easily fit more fruits into your day. They won't drastically add to your calories but they super good for you and high in fiber, low in fat and full of vitamins. That's my suggestion, but after a workout it is good to get some protein so maybe a shake or protein bar...

Nicholec2003

You should try eating more of your calories earlier in the day. Maybe try to have toast or eggs or something for breakfast in addition to the protein bar or shake. I don't get to exercise till late evening either and I know I definitely do not feel like eating after that!

emmabeckemeyer1

My diary is public and I eat an average of around 2200 calories a day. You're welcome to browse. I do eat a good bit of nuts but my 4-yo is deathly allergic so I respect the allergy as I protect him. There are other things you may find there that help you out. If anything is a recipe, just send me a message or friend request and I can share more details. Getting enough cals on exercise days can be hard but is very important. Good luck!

I will look! Thank you

fine4now

You need to increase how much you eat at breakfast. 90 cals isnt enough to kick your metabolism into gear. Plus start adding some fruit and more veggies into your diet. You basically need to aleast eat 1200 cals a day with out exercise.

emmabeckemeyer1

i looked at your diary and i think you could easily fit more fruits into your day. They won't drastically add to your calories but they super good for you and high in fiber, low in fat and full of vitamins. That's my suggestion, but after a workout it is good to get some protein so maybe a shake or protein bar...

fruit is a good idea! I love dried mangoes which I do munch on but need to do more!

emmabeckemeyer1

You need to increase how much you eat at breakfast. 90 cals isnt enough to kick your metabolism into gear. Plus start adding some fruit and more veggies into your diet. You basically need to aleast eat 1200 cals a day with out exercise.

What are some good morning foods? I have two small children so it needs to be fast and on the go! Thank you

emmabeckemeyer1

You should try eating more of your calories earlier in the day. Maybe try to have toast or eggs or something for breakfast in addition to the protein bar or shake. I don't get to exercise till late evening either and I know I definitely do not feel like eating after that!

Some times I worry I will not get to the gym so I don't eat more calories....I will try to be better! Thank you

Nicholec2003

You need to increase how much you eat at breakfast. 90 cals isnt enough to kick your metabolism into gear. Plus start adding some fruit and more veggies into your diet. You basically need to aleast eat 1200 cals a day with out exercise.

What are some good morning foods? I have two small children so it needs to be fast and on the go! Thank you

I love multi-grain cheerios with banana slices!

emmabeckemeyer1

You need to increase how much you eat at breakfast. 90 cals isnt enough to kick your metabolism into gear. Plus start adding some fruit and more veggies into your diet. You basically need to aleast eat 1200 cals a day with out exercise.

What are some good morning foods? I have two small children so it needs to be fast and on the go! Thank you

I love multi-grain cheerios with banana slices!

I have those!!!

mideon_696

get some egg's in there. 70-80 cals each. plus you could use the extra protein...not eating enough of that, especially seeing that you're working out.
you're carbs to protein ratio on tuesday was2:1...I would .reverse it. Or atleast bring up the protein to match it (seeing that you need double the calories.

1500 cals i notice is you're goal. Thats for non-exercise days.
you ate 800 cals on what seemed like a HUGE exercise day...
you really need to eat more dont you!!

Bigger breakfast is an easy start to you're daily calories.
3-4 eggs will get you 210-280 cals. Plus you're pure protein thingo. bam, 350. 1/4 of the way there, in one meal.

You dont need anymore carbs. though i'd throw in a heap of vege's like another posted mentioned.
maybe throw in two cups of veges instead of having rice. and eat vege's at you;re other meals too.

Predominatly though, you need more protein and fat. i'd double, if not triple that protein intake.
same with the fat.
doing that would yield 900 calories.
Take a look at a few of the items in my diary...might need to go back a week or so, not logged anything from the weekend yet, lol. Todays is good though also. I'll be eating another 700 or caloires on top of whats there also, in the form of another dairy based protein shake, and probably some peanut butter(but you are allergic).

You eat very small portions...
like you;re taco mix. i'd quadruple that peronsally. 2 ounces is nothing. i generally eat 12-13 ounces of meat in once stting. often twice a day, lol.

emmabeckemeyer1

get some egg's in there. 70-80 cals each. plus you could use the extra protein...not eating enough of that, especially seeing that you're working out.
you're carbs to protein ratio on tuesday was2:1...I would .reverse it. Or atleast bring up the protein to match it (seeing that you need double the calories.

1500 cals i notice is you're goal. Thats for non-exercise days.
you ate 800 cals on what seemed like a HUGE exercise day...
you really need to eat more dont you!!

Bigger breakfast is an easy start to you're daily calories.
3-4 eggs will get you 210-280 cals. Plus you're pure protein thingo. bam, 350. 1/4 of the way there, in one meal.

You dont need anymore carbs. though i'd throw in a heap of vege's like another posted mentioned.
maybe throw in two cups of veges instead of having rice. and eat vege's at you;re other meals too.

Predominatly though, you need more protein and fat. i'd double, if not triple that protein intake.
same with the fat.
doing that would yield 900 calories.
Take a look at a few of the items in my diary...might need to go back a week or so, not logged anything from the weekend yet, lol. Todays is good though also. I'll be eating another 700 or caloires on top of whats there also, in the form of another dairy based protein shake, and probably some peanut butter(but you are allergic).

You eat very small portions...
like you;re taco mix. i'd quadruple that peronsally. 2 ounces is nothing. i generally eat 12-13 ounces of meat in once stting. often twice a day, lol.

Yeah I think upping protein is a great idea! I think a protein shake in the morning is a good idea!

I am a bit concerned because I can drop 3lb in a day because I don't eat enough. Maybe I need to up all my meals!!

hperowl

You need to increase how much you eat at breakfast. 90 cals isnt enough to kick your metabolism into gear. Plus start adding some fruit and more veggies into your diet. You basically need to aleast eat 1200 cals a day with out exercise.

What are some good morning foods? I have two small children so it needs to be fast and on the go! Thank you

You can make fruit smoothies. Just throw a bunch of stuff in the blender and go! You can sneak some high fiber/vitamin packed veggies like spinach in there too. (sounds gross I know but you really don't taste the veggies) There are some great 'green' smoothie recipes out there on the web. You could also ad some protein powder to them for an after workout recovery boost. That way you're not sitting down to eat a meal but sipping on a refreshing drink. Hope it helps!

millionsofpeaches

Could you eat a sunflower butter??? It is pretty good.

Other ideas are things like avocados, cheese, whole wheat pasta, and brown rice. If you are working out lots don't skip on the carbs, don't go overboard either. I sometimes have the same problem... once you start eating more your body will adjust.

Good luck!

lawtechie

Question. You say you're allergic to nuts but yesterday you ate food with pesto sauce. Pesto contains pine nuts. What nuts are you allergic to and in what form? Soy nuts are a good source of protein and fiber. They aren't the traditional tree nut that folks can be allergic to.

Def. up your breakfast eating.

pixlamarque

My fast on the go breakfast is a Jimmy Dean D-lights turkey sausage and egg whole wheat English muffin. I eat cinnamon Cheerios with strawberries when I'm home, but if I need to run out the door I can take the frozen sandwich with me and microwave it at work. Fast, high protein, and more calories than you currently have for breakfast. I like to eat a handful of grape tomatoes with it.

emmabeckemeyer1

Question. You say you're allergic to nuts but yesterday you ate food with pesto sauce. Pesto contains pine nuts. What nuts are you allergic to and in what form? Soy nuts are a good source of protein and fiber. They aren't the traditional tree nut that folks can be allergic to.

Def. up your breakfast eating.

It's special pesto that does not contain tree nuts. It has soy nuts
Thank you

emmabeckemeyer1

You need to increase how much you eat at breakfast. 90 cals isnt enough to kick your metabolism into gear. Plus start adding some fruit and more veggies into your diet. You basically need to aleast eat 1200 cals a day with out exercise.

What are some good morning foods? I have two small children so it needs to be fast and on the go! Thank you

You can make fruit smoothies. Just throw a bunch of stuff in the blender and go! You can sneak some high fiber/vitamin packed veggies like spinach in there too. (sounds gross I know but you really don't taste the veggies) There are some great 'green' smoothie recipes out there on the web. You could also ad some protein powder to them for an after workout recovery boost. That way you're not sitting down to eat a meal but sipping on a refreshing drink. Hope it helps!

smoothies are good idea!!