How can I bump intake to 2600 without eating rubbish?

davidrolfe79
davidrolfe79 Posts: 13 Member
edited January 5 in Food and Nutrition
For 4-5 months now I've been eating at a deficit of around 25%, so a net 1800 cals.

I think my body has adjusted to this now as weight loss has been static for a few weeks.

I'm going to have a few days off and eat at TDEE, then start again to try and kick start things off again.

But, I'm a bit stumped at what I can do food wise without eating huge amounts, or lots of rubbish food.

Typical day for me is:

Muesli/fruit/yoghurt or 2 Scrambled Eggs on toast or toast and jam
Meal replacement shake (300 cals) or sandwich for lunch (300-500 cals)
Apple as a snack
Lean meat/veg/potato or pasta/meat/veg

Normally this comes in at 1300-1600 and I'll then top up with another small bowl of muesli or another shake in the evenings.

Any suggestions on how to add another 7-800 calories to this though?!

Replies

  • FitBeto
    FitBeto Posts: 2,121 Member
    Nuts, or starchy vegitables.
  • davidrolfe79
    davidrolfe79 Posts: 13 Member
    Nuts, or starchy vegitables.

    Good idea. Potato (of all variety) is one food that I miss eating a lot of.
  • Dave198lbs
    Dave198lbs Posts: 8,809 Member
    bacon
  • FitBeto
    FitBeto Posts: 2,121 Member
    Yeah I stopped eating those too, but adding back calories is the funnest thing to do lol. Maybe double/increase your lean meat sizes too. I try to add more meals instead of eating large ones, since I find it hard to eat a ton in one sitting - unless its thanksgiving of course haha.
  • dahkneeka
    dahkneeka Posts: 163 Member
    Nuts.
    For something different try crushing up some nuts, rollings peeled banana in them then sticking it in the freezer for a bit.
    Would make a nice desert =)
  • davidrolfe79
    davidrolfe79 Posts: 13 Member
    Some good suggestions here. Thanks
  • Matt_Wild
    Matt_Wild Posts: 2,673 Member
    Easy.

    Plenty of beef and chicken and oily fish for protein. White rice and potatoes for carbs. Plenty of nut butter. I eat typically 6000 calories a day so 2600 you can do without blinking tbh :)
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