2000 calories

nashai01

So my Trainer informed me yesterday that I'm supposed to eat at least 2000 calories a day on my workout days. I workout 5 days a week and I barely get to 1400 calories. He says my breakfast should be at least 700 and I barely get 300 a day. My diet is terrible, and I'm currently working on changing the awful habits for good. Do anyone have any suggestions on what else I can eat for breakfast and some great snacks I can eat throughout the day. My snack now is normally just some almonds

nashai01

Bump

ChantiC

Some healthy simple ways to add cals to your day would be to maybe have a full fat Smoothie in the afternoon or even with your breakfast. Use 2% milk or All natural OJ, 1/2 c. frozen strawberries, 1 banana, 1 full fat yogurt, about 400 cals. You could even drink this as a dessert? In the morning I say Plain 2% Greek Yogurt if you like it. 1c. to 1.5 c. mixed in with low fat granola, almonds and some honey adds up real quick and I think it tastes good:) Another way to add more cals on those days is perhaps for a afternoon snack, Avocado and whole grain crackers. You cut up the avocado and eat it plain on the crackers, or you can make a very simple guacomole. Has healthy fats, high in cals and tastes good, well to me lol.

I have the opposite problem as you lol, I am trying to eat under 2000 cals a day LOL. Good Luck!

JKS76

Depends what you wish to eat, both in terms of your taste in food and your nutritional goals (i.e. are you trying to eat more protein?) My calorie target is about the same as yours so if you add me you can have a look at my diary and see if you like the look of what I eat.

nashai01

Thanks both of you

nashai01

I'm gong to go shopping tomorrow. What about how often do you guys eat. Do you eat every 3 hours, every 4 hours or just whenever your hungry?

jonesin_am

Omelettes for breakfast - I usually use two eggs and two egg whites to cut down on fat but still get the benefits of the yolk and use lots of veggies and top with some cheese

I also like to add in some high calorie dense, nutritious foods such as avocados and almonds, peanut butter, etc.

Increase your protein intake - chicken breasts/thighs, etc.

vjohn04

Hey There! I'm a CLT resident too! Love your profile pic on the lake!

I eat roughly about the same... I'd recommend whole eggs, vs just the white and it will give you a cal bump.
I'm a big fan of the two packets of oatmeal mixed with a scoop of protein powder for breakfast to help get my cals and protein in.

I know the struggle you're going through to get to those 2k cal. It was tough for me at first because I was so accustomed to getting low cal options in.


You can check out my food diary (it's open) and feel free to add me as a friend if you like! I'm on here every day!

EdTheGinge

Ello ello,

My breakfast i only about 350calories but here goes:

50g Muesli
30g dried fruit
semi-skimmed milk

to bulk it up:
Have more muesli and fresh fruits as we all know they contain calories and while you're at it you could throw in some yoghurt and boom there you have it a proper breakfast, obviously it all hinges on whether you like muesli lol.

Fruit for snacks, nuts like you said, I like malt loaf and I also have a protein shake (purely because I don't get enough protein during the day) which adds another 100 or so calories.

Doubt any of those float your boat lol

Unknown

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tisha_rae

I work at a law firm & I eat all day.

As I’m leaving from home I will drink 16oz of water or a smoothie on the way to work ( I think my smoothie is almost 400 calories) 7:00am

Once I get to work I’ll eat some fruit, and boiled eggs, or an English muffin it just depends what I’m in the mood for, this usually is about another 200-300 calories 8:30 am

Mid-morning I eat nuts or more fruit – this is usually at least 100 calories 11:00 am

Lunch – I eat all kinds of stuff – leftovers from dinner, salads w/ meat, veggie plates, tuna/chicken salad in lettuce, my lunches are usually about 300 to 400 calories 12:00 p.m

I would like to fit in an afternoon snack but usually don’t – sometimes though I will eat a handful of nuts or an apple again this could easily be a 100 calories 2:00 p.m.

And then your dinner…. 6:30 pm

I hope this helps.

Just eat foods that are more calorie dense but still good for you – lean meats- chicken, fish, turkey, protein – eggs, nuts, dairy if you can have it – yogurt, milk.
I had really low metabolism because I was so use to eating only once or twice a day – when I eat this way I have a lot more energy and lose weight much easier.
It take a lot of prep work and planning but well worth it.

You have a lot of good ideas here, Good Luck!

nashai01

Thanks everyone

nashai01

Ello ello,

My breakfast i only about 350calories but here goes:

50g Muesli
30g dried fruit
semi-skimmed milk

to bulk it up:
Have more muesli and fresh fruits as we all know they contain calories and while you're at it you could throw in some yoghurt and boom there you have it a proper breakfast, obviously it all hinges on whether you like muesli lol.

Fruit for snacks, nuts like you said, I like malt loaf and I also have a protein shake (purely because I don't get enough protein during the day) which adds another 100 or so calories.

Doubt any of those float your boat lol

Ok don't judge me but I didn't even know what museli was. I had to look it up lol

s50s

I work at a law firm & I eat all day.

As I’m leaving from home I will drink 16oz of water or a smoothie on the way to work ( I think my smoothie is almost 400 calories) 7:00am

Once I get to work I’ll eat some fruit, and boiled eggs, or an English muffin it just depends what I’m in the mood for, this usually is about another 200-300 calories 8:30 am

Mid-morning I eat nuts or more fruit – this is usually at least 100 calories 11:00 am

Lunch – I eat all kinds of stuff – leftovers from dinner, salads w/ meat, veggie plates, tuna/chicken salad in lettuce, my lunches are usually about 300 to 400 calories 12:00 p.m

I would like to fit in an afternoon snack but usually don’t – sometimes though I will eat a handful of nuts or an apple again this could easily be a 100 calories 2:00 p.m.

And then your dinner…. 6:30 pm

I hope this helps.

Just eat foods that are more calorie dense but still good for you – lean meats- chicken, fish, turkey, protein – eggs, nuts, dairy if you can have it – yogurt, milk.
I had really low metabolism because I was so use to eating only once or twice a day – when I eat this way I have a lot more energy and lose weight much easier.
It take a lot of prep work and planning but well worth it.

You have a lot of good ideas here, Good Luck!

s50s

Wow that is really interesting. How many calories do you average? I have been struggling and I am thinking about eating like you and seeing if it helps.

paxbfl

I eat every 3 hours or so, so I would suggest that your breakfast be about 300 calories and then have a mid-morning snack that's about 300 calories.

Large meals cause a spike in blood sugar and put a strain on your body to handle it. Small meals help keep your blood sugar and metabolism stable throughout the day. 700 calories is a pretty big meal.

For breakfast I typically eat eggbeaters (egg whites)... sometimes scrambled in a flatbread with cheese, sometimes folded like an omelet on an English muffin with Canadian bacon and cheese (yum!). Both options are right around 300 calories. If you're doing a lot of lifting you could have a protein shake, bar or smoothie as your mid-morning snack. Greek yogurt is another option with decent protein, or low-fat cottage cheese (watch the sodium here, though). You could do a hard boiled egg and some oatmeal as your mid-morning snack too.

I've been eating around 2,000 calories for a while... feel free to send me a friend request so you can check out my diary for other ideas.

nashai01

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Large meals cause a spike in blood sugar and put a strain on your body to handle it. Small meals help keep your blood sugar and metabolism stable throughout the day. 700 calories is a pretty big meal.

I was thinking the same thing about 700 being too much, but I will def try to eat every 3 to 4 hours atleast 300 calories to keep my metabolism going

Thanks

s50s

Did he say what he wanted you to be eating? I am curious for myself. Did he/she give you any guidelines?

s50s

So my Trainer informed me yesterday that I'm supposed to eat at least 2000 calories a day on my workout days. I workout 5 days a week and I barely get to 1400 calories. He says my breakfast should be at least 700 and I barely get 300 a day. My diet is terrible, and I'm currently working on changing the awful habits for good. Do anyone have any suggestions on what else I can eat for breakfast and some great snacks I can eat throughout the day. My snack now is normally just some almonds

s50s

So my Trainer informed me yesterday that I'm supposed to eat at least 2000 calories a day on my workout days. I workout 5 days a week and I barely get to 1400 calories. He says my breakfast should be at least 700 and I barely get 300 a day. My diet is terrible, and I'm currently working on changing the awful habits for good. Do anyone have any suggestions on what else I can eat for breakfast and some great snacks I can eat throughout the day. My snack now is normally just some almonds

Did he say what he wanted you to be eating? I am curious for myself. Did he/she give you any guidelines?

Firefox7275

So my Trainer informed me yesterday that I'm supposed to eat at least 2000 calories a day on my workout days. I workout 5 days a week and I barely get to 1400 calories. He says my breakfast should be at least 700 and I barely get 300 a day. My diet is terrible, and I'm currently working on changing the awful habits for good. Do anyone have any suggestions on what else I can eat for breakfast and some great snacks I can eat throughout the day. My snack now is normally just some almonds

By the look of your food diary you are frightened of fat - in fact you need it for health and for weight management, it's the highest calorie macronutrient so eating more of the right types of fat will help you get your calories up. Egg whites and chicken breast are protein and little else, they are not particularly nutritious so consider switching to proteins like whole omega-enriched eggs and oily fish.

Just looking at the last few days when you have been eating better you need way more dairy products, way more fruit and veg and way more mineral rich foods (beans, lentils, nuts, seeds). Various snack options there - soft or hard cheese and fruit, houmous and vegetables sticks, nuts and dried fruit, peanut butter and oatcakes for example. Almonds are great but try to have other seeds or nuts because they all offer a different profile of vitamins, minerals and fatty acids.

Breakfasts: fruit and veggie smoothies with your protein powder, vegetable omelettes, berry souffle omelette, oatmeal made with milk and sweetened with frozen or dried fruits, homemade flapjacks with block creamed coconut seeds and dried fruit, homemade black forest fruit chocolate cheesecake (cocoa powder is packed with minerals, healthy fats and fibre, berries are packed with vitamins and antioxidants), Greek yoghurt with fruit, nuts and seeds, eggs and baked beans.

nashai01

Did he say what he wanted you to be eating? I am curious for myself. Did he/she give you any guidelines?

No he didn't give me any specific guidelines. I meet with him today, so I'll get more specifics

nashai01

So my Trainer informed me yesterday that I'm supposed to eat at least 2000 calories a day on my workout days. I workout 5 days a week and I barely get to 1400 calories. He says my breakfast should be at least 700 and I barely get 300 a day. My diet is terrible, and I'm currently working on changing the awful habits for good. Do anyone have any suggestions on what else I can eat for breakfast and some great snacks I can eat throughout the day. My snack now is normally just some almonds

By the look of your food diary you are frightened of fat - in fact you need it for health and for weight management, it's the highest calorie macronutrient so eating more of the right types of fat will help you get your calories up. Egg whites and chicken breast are protein and little else, they are not particularly nutritious so consider switching to proteins like whole omega-enriched eggs and oily fish.

Just looking at the last few days when you have been eating better you need way more dairy products, way more fruit and veg and way more mineral rich foods (beans, lentils, nuts, seeds). Various snack options there - soft or hard cheese and fruit, houmous and vegetables sticks, nuts and dried fruit, peanut butter and oatcakes for example. Almonds are great but try to have other seeds or nuts because they all offer a different profile of vitamins, minerals and fatty acids.

Breakfasts: fruit and veggie smoothies with your protein powder, vegetable omelettes, berry souffle omelette, oatmeal made with milk and sweetened with frozen or dried fruits, homemade flapjacks with block creamed coconut seeds and dried fruit, homemade black forest fruit chocolate cheesecake (cocoa powder is packed with minerals, healthy fats and fibre, berries are packed with vitamins and antioxidants), Greek yoghurt with fruit, nuts and seeds, eggs and baked beans.

Thank you, thank you, thank you.... Awesome advice and I will def keep you in mind when I do my grocery shopping. I am a very picky eater and its so hard for me to eat things without forcing it. I don't like any fish, fruits or vegetables smh sad. I make myself eat greenbeans and I buy a greens/fruits supplement... but I'm going to start eating fish and other foods that I can benefit from but hate the taste.... Thanks again

s50s

Did he say what he wanted you to be eating? I am curious for myself. Did he/she give you any guidelines?

No he didn't give me any specific guidelines. I meet with him today, so I'll get more specifics

I would be very interested in what he tells you. Keep us posted.