How to eat enough? What does your mealplan look like?

you can always add nuts and fruits to oatmeal that will up your calorie intake, more veggies and some healthy fats to most meal
best of luck

A typical day for me -

Breakfast: 1/4 cup oats with banana or apple, almond butter and a little bit of coconut oil if I cook up the apple
Or two hard boiled eggs with yams
Or a banana and some walnuts of almonds

Lunch: usually a salad with quinoa and herbs. Sometime with goat cheese, or pumpkin seeds.

Dinner: roasted veggies with coconut oil and salmon
Quinoa "stir fry"
Homeade turkey meatballs and salad
Rice noodles and tomato sauce with veggies

My snacks are usually:
Protien shake, fruit, sliced veggies, or nuts.

Breakfast.. Fage, berries and grape nuts.

Morning snack... Handful of nuts.

Lunch.. Lean meat with salad or veggies on a wrap.

Afternoon snack... Protein shake.

Dinner... Lean meat, lots of veggies.

Night time snack... Home popped pop corn, crisps and houmous, any kind of little treat you fancy really with in macros! Hope that helps!

Zara.

I have a calorie goal at 1600 before I do any workouts.. I dont know how to eat all those calories.. My breakfast oats is just 185.. What does your typical meals in one day look like?
Please add me as a friend

Your breakfast oats could easily be 400-500. Heres an example of a day that could easily meet your calorie needs if your workout burns 400 calories:

Breakfast: Oatmeal (150 for 1 serving), 2 tbsp peanut butter (190), 1 cup lowfat milk (130) --cook all of it together. =470 calories

Snack: 1 oz nuts and 1 string cheese = 240 calories

Lunch: 1 serving brown rice (150) w/ 1 egg (80) and 2 tsp olive oil (60). Stir fried with 4 oz chicken (120) and 1 serving mixed veggies (70). Add in 1 tbsp teriyaki sauce or low sodium soy sauce (20). = 500 calories

Snack: 1 serving full fat yogurt (200) with 1 cup berries (50) = 250

Dinner: 1 serving pasta (210) with 3oz lean beef (150) and 1/2 cup marinara (80). Served with sauteed broccoli (1.5 servings broccoli w/ 2 tsp olive oil) (105) = 545 calories

Grand total: 2005 calories

(really it's not a lot of food either--1 bowl of oatmeal, nuts and cheese, 1 small bowl of fried rice, yogurt with berries, small bowl of pasta).

Bearing in mind, my eating has been suffering a lot lately due to loss of appetite but trying to force myself a bit. Generally, I (should!) aim for about at least 1800-1900 before exercise and I'm on maintenance. (I'm pescetarian, btw, so aside from some fish, I don't eat meat)

Breakfast:my staple is 40g of porridge oats, 300ml almond milk + sliced banana, plus a boiled egg. Occasionally, it's poached eggs on toast, PB toast or an omelette with veggies.

Lunch (struggling with this the most) but usually a sandwich, soup, jacket potato with beans + cheese or beans + cheese on toast, poached eggs on toast (if omitted the eggs from b/fast), etc, usually with a piece of fruit. I'm going to start making pasta salad with loads of veggies! I'm going to make some falafel which I'll have with raw veggies and dips.

Dinner examples: Stir-fry, veggie spaghetti bolognese, Quorn fillets with jacket potato + roasted med veg, salmon with potatoes + salad or veggies, etc.

Snacks are usually fruit, Greek yoghurt, boiled eggs, cheese on crackers, and peanut butter. To increase calories I'm going to start putting seeds on my porridge and/or Greek yoghurt, oils to my salads, handful of cashews, etc.

This week, I'm making spring green stew with garlic bread; chickpea, tomato and spinach cottage pie; chickpea/veggie enchiladas with tons of salad; some kind of veggie lasagne; quiche which I've yet to decide on, Quorn fillets with leeks + mushrooms with jacket potato and salad; lemon pasta with greens...some of which I can bulk cook and freeze, or use for lunch the next day. I'll add quinoa, beans or lentils in some form to most of the meals in some form.

Next week, I'm making mushroom and chickpea burgers. cannelinni (need to look for recipes), mushroom + asparagus carbanara, veggie Pad Thai and probably veggie sausage + bean casserole with mashed potato. I also love to make pitta pizzas -- wholemeal pittas, bit of salsa, whatever toppings (mushrooms, onion, spinach, courgette shavings, etc) with some grated cheese, place in the oven until cooked, serve with a huge salad!