Helppppp I'm lost with food

Hi there, it's not as difficult as it might seem from all the info out there.

Basically you need a protein at every meal. That can be chicken, fish, meat, eggs, occasionally cheese, soy-or other bean if you are vegetarian.

Then add vegetables, either cooked or raw or both. Can be vegetable soup, salad, salad and broccoli, just raw cut up veggies like cucumbers, tomatoes, peppers... the possibilities are endless.

Then add a starch like sweet potatoes, regular potatoes, corn, quinoa, rice, occasional pasta. When I use grain as a strch, i try to use whole grains only, also no white sugar or white flour, but if you have picky kids, that's less of an option.

For snacks use fruit, nuts, yoghurt and an occasional treat if the sweet munchies strike.

I have raised many kids (some bio, some foster), so have lots of ideas.
My diary is open and I'm on most days. Feel free to add me.

I used to have that same problem that I would either eat way too many bad calories or not enough healthy ones. I'm still figuring out to make it happen more often, but have learned how to make it happen. I agree, every meal and every snack, needs to have a protein. I like to make it a requirement to have a protein plus a fruit/ veggie (ideally).

Breakfasts are either yogurt with blueberries, oatmeal with fruit and nuts or an egg on toast with fruit. Snacks are often fruit and cheese, crackers with turkey, apples and peanut butter, protein shake or carrots and hummus. Lunches/ dinners are a bit harder, but often sandwich stuffed with veggies and carrot sticks, soup/salad/half sandwich combo, brown rice with any type of meat and sauteed veggies, pasta with veggies, meatballs and red sauce, burrito bowls, stir fry, potatoes with meat and veggies, etc.. I cook a lot though, and search for recipes for everything. I've heard making a lot for leftovers helps so you can just throw things together and take it to go. I also really dislike seafood and rarely eat mayo unless it's in an amazing aioli or something, so I don't normally include those too often. I do like sour cream or avocado for a creamy substitute.

For togo ideas, drinkable yogurt is good and oatmeal doesn't take long to eat and can be thrown in a togo mug. Snacks I just throw in a bag and preslice any veggies/ fruits. And lunches I would just put in some ziploc containers. Good luck!

read forks over knives

When you're eating healthy and low on calories, I suggest adding some healthy fats like avocado, nuts, more lean meats etc, to get your calories to a good level.

Avocados, almonds, and olives are delicious AND healthy and they can add plenty of calories to your diet.

Umeboshi... Any specific suggestions? I have lived such a sheltered life lol I haven't really tried different things. Lived my life eating the same things Mexican, pizza, hot dogs, and hamburgers.... It's sad I know I'm surprised I not bigger

Unsuspecting made some good suggestions.
Here's a handy list of lots of healthy foods to increase your calorie intake!

peanut butter or other nut butters
nuts (almonds,
greek yogurt
avocado
chicken or turkey
salmon
eggs
black beans, pinto beans, chickpeas
dried fruits (ideally without added sugar)
dark chocolate (obviously not a ton, but a square or two )

And a couple sample meals for you:

- Salad with avocado, tomatoes, diced onion, chicken breast or salmon, and a vinaigrette dressing. If you like Italian dressing, you can make your own with a Good Seasons packet. I like to half the amount of oil in the vinaigrette recipe and replace it with water.

- One egg fried with cooking spray, on top of low-fat refried beans, topped with a laughing cow light wedge and a couple tablespoons of chunky salsa. You could easily replace the egg with some chicken breast if you prefer.

- Chicken Taco Stew : 2-ish cups of rotisserie chicken, shredded. (I usually just use about half a rotisserie chicken and don't measure it.) 1 can of RoTel, a can of black beans, 3 tablespoons of tomato paste, a 4-cup box of low sodium chicken broth, 2 cups of water, a packet of taco seasoning (it's healthier if you make your own taco seasoning mix, though.) and about a cup of frozen sweet corn. Just throw it all in a pot, bring to a boil, and simmer for about 45 minutes. If you want to increase the calories, it is AMAZING topped with some chopped avocado, and a laughing cow wedge.