Help me increase my calories with healthy food!

swingsintherain

Graduate student here. So I've been doing MFP for a few months now and lost a bit (and gained and lost after holidays, LOL). I'm currently eating around 1800 cals a day (though having a hard time sticking with that), and thinking about increasing it. I've been exhausted lately (went to the Dr this week and so far the tests have come back fine for iron and thyroid), and I think it's because I'm not eating enough (I'm teaching two labs this semester, which involves standing for three hours at a time twice a week).

I'm already eating more than enough junk food at 1800 calories. What are some healthy snacks I could bring to school with me to add an extra 200 calories or so on days I teach? I have a refrigerator and a microwave available, but would prefer something that doesn't need too much prep.

(Also, for those who look at my diary, I know I need to work on cleaning up my diet still and eating my vegetables, but half the time I'm making poor choices because I get home late and am tired and don't want to cook, and oh look that not-so-good choice is still under calories!)

thejubster1

Advice to me from a dietician - eat more raw nuts or yogurt (a dense one, like Chobani is better). Both have protein, which can make you feel fuller for longer. And I have just bought quinoa for the first time - is meant to be healthier, and seems packed with calories as well as iron, protein etc.

trudijoy

nuts (unsalted), put dressing on your salad (a light one with a little oil in it), a bit of cheese, peanut butter, yoghurt, avocado, hummus on carrot/celery sticks...

benol1

Ditch the junk food.

Go for whole foods such as brown rice, quinoa, pearl barley, corn and dense traditional sourdough bread made with whole wheat, spelt or rye.
Polenta is a great healthy high-carb option if cooked in the traditional Italian method with olive oil, butter and cheese.
Snacks - try a home-made scroggin (trail) mix with your favourite dried fruits and seeds. My choice would be dried figs, peach, paw paw, crystal ginger, date, cranberry, sunflower seed and pepitas.
kind regards,

Ben

Shadowknight137

I'd always advocate chocolate over nuts - always. Dark chocolate, in particular. A quarter of a bar of Green&Blacks is perfectly healthy and will help you get those cals in.

trudijoy

I'd always advocate chocolate over nuts - always. Dark chocolate, in particular. A quarter of a bar of Green&Blacks is perfectly healthy and will help you get those cals in.

i just discovered that my fave peanut butter brand makes a dark chocolate peanut butter. it's on my next shopping list

CristinaL1983

I highly recommend the steam fresh veggie packs (in the frozen food section). I eat them as a meal when I really don't feel like cooking fresh food. You can get some with veggies and rice or noodles if you want to bump up or calories or some that are lightly sauced or plain if you just want to get your veggies in. All you have to do is take the bag pop it in the microwave and let it cook for 5 or 6 minutes. I love it because it makes things super simple and pretty healthy.