Not meeting calorie goals- Suggestions wanted.

heathercicle
heathercicle Posts: 91 Member
in Food and Nutrition
I never, ever thought I would be saying this, but I'm having trouble getting all my calories in. I eat breakfast, even though I'm not hungry. I don't have time in the middle of the day to have a big lunch, due to class and travel daily (I'm a returning adult student, taking the bus with about 2.5-3hrs travel time in the day), so I make it a point to have a snack around noon. I tend to have a bigger snack (late lunch?) when I get home again, then dinner. I'm not making horrible choices (check my diary!), so my calories are really low. I'm generally just not hungry to eat more. I don't have a lot of money to go buy special protein powders/shakes or whatever, so that's not really an option, though i considered it. I can give more information, if needed. Suggestions would be appreciated!

Replies

  • Jodyraedoula
    Jodyraedoula Posts: 69 Member
    I hear you on this... becuse when I work out I dont want to eat for a few hours. And as a faimly we are allways on the go!.. how about a few make ahead breakfast? Eggs are cheap compete proten and you can make egg cheese wraps and frezz them. lunch would be hard eating on the run stinks... I have been eating cans of pre made chicken salad with crackers sometimes on the run... but thats about my only ideas
  • cpdiminish
    cpdiminish Posts: 84
    Avocados - delicious, high calorie compared to other fruits, incredible nutrients, though perhaps not helpful on the go.

    Olives - A little heavier in calories than other fruits. Great for adding to salad, and that means any salad - egg salad, tuna salad, pasta salad, green salad ...

    Nuts - Bulk section might help you on price and easy to take with

    Popcorn - I make pan-popped with oil and butter so not the healthiest, but high in fiber. Perhaps good for studying at home more so than on the road? Very inexpensive.

    Those would be some of my favorites that I cut back on when I'm trying to reduce my caloric intake.
  • KaleeCat
    KaleeCat Posts: 152 Member
    You should look into making your own trail mix! My favorite combination is: Cashews, almonds, walnuts, cranberries, golden raisins, and if I'm able to splurge: Goji berries.
  • JesterMFP
    JesterMFP Posts: 3,596 Member
    Eat more calorie dense foods, basically aim for things that are higher in fat (your fat intake looks a little low anyway). Cheese, nuts, seeds, chocolate, eggs, full fat dairy, olives, avocados. Add olive oil to salad or cooking. Do you like fish? Tinned oily fish like mackerel or sardines are fairly cheap. Also, just increase the portions you're having now. Have a little more oatmeal in the morning. Add milk to it (it looks like you currently make it with water?) Add a piece of toast with butter. Maybe hardboil some eggs on the weekend so you can have those through the week.

    Maybe also re-evaluate how you define choices as "horrible". Are there certain foods you're avoiding because you're dieting? It's sensible to cut out calorie dense foods if you're trying to lose weight, but not if it means you're not getting the calories in. Remember, calories aren't bad - your body does actually need them, just not too many. It's very common to lose your appetite when you aren't eating enough, so don't let not being hungry be a sign that you shouldn't eat more.
  • megan_elizabeth8
    megan_elizabeth8 Posts: 216 Member
    When you have oatmeal, consider making it with milk to add more substance. Having more fat will also help boost your calories.
    If you can, nuts would be a great food to use because they are so calorie dense and you won't need many to help meet your goals. I like to stir my nuts into my oatmeal, which makes my breakfast much more substantial. But basically, anything small and calorie dense will help you :smile:
  • megan_elizabeth8
    megan_elizabeth8 Posts: 216 Member
    You should look into making your own trail mix! My favorite combination is: Cashews, almonds, walnuts, cranberries, golden raisins, and if I'm able to splurge: Goji berries.
    Yum! And a great snack that can easily be calorie dense! :smile:
  • la_te_ra_lus
    la_te_ra_lus Posts: 243 Member
    Cooking things with olive oil, eating a tablespoon of peanut butter, adding an extra glass of milk into the fray.
  • heathercicle
    heathercicle Posts: 91 Member
    Yes, I only use water in my oatmeal. I'll have to give some of these ideas a try.

    Thank you for the suggestions, everyone!
  • katro111
    katro111 Posts: 632 Member
    Calorie-dense foods like avocados, nuts, cheese, use olive oil when cooking, etc.
  • JoRocka
    JoRocka Posts: 17,525 Member
    oreoes and ice cream and beer.
  • kuolo
    kuolo Posts: 251 Member
    I've been having a similar problem recently, so am in for the suggestions too. But I looked at your food diary and your meals are tiny! Try eating more at each meal, especially breakfast. Having said that - I would recommend weighing your oats, I got a big shock when I started weighing oats! Actually I would recommend weighing all your food, you might not be hungry because you are eating more than you think. I would be very surprised if you're really netting under 1000 cals daily and were not hungry.

    Otherwise, add more fats, this will bump up your intake easily - olive oil, etc. I'm not recommending it but I'm eating a few spoonfuls of peanut butter some evenings just to bump up my calories. I know it's not a long term solution but I don't react well to underfeeding myself!
  • brianpperkins
    brianpperkins Posts: 6,124 Member
    oreoes and ice cream and beer.

    The breakfast of champions.
  • heathercicle
    heathercicle Posts: 91 Member
    oreoes and ice cream and beer.

    The breakfast of champions.

    I think this might be how I got fat to begin with. :)
    I've been having a similar problem recently, so am in for the suggestions too. But I looked at your food diary and your meals are tiny! Try eating more at each meal, especially breakfast. Having said that - I would recommend weighing your oats, I got a big shock when I started weighing oats! Actually I would recommend weighing all your food, you might not be hungry because you are eating more than you think. I would be very surprised if you're really netting under 1000 cals daily and were not hungry.

    Otherwise, add more fats, this will bump up your intake easily - olive oil, etc. I'm not recommending it but I'm eating a few spoonfuls of peanut butter some evenings just to bump up my calories. I know it's not a long term solution but I don't react well to underfeeding myself!

    Right on; I do weigh my food! I have an old analog restaurant kitchen scale that I've used for years. :) I think that I do need to increase my portion sizes because I agree that my meals are tiny. I think my biggest issue is that I find it hard to force myself to eat when I'm not hungry.

    About fats, not including yesterday, I've been high on fats for a few weeks. I have been trying to adjust so that I have more protein with less fat (check back further this week in my diary), and while I'm not a vegetarian/vegan, I do prefer meatless proteins. I know, this is just sounding picky! I'm really not picky.

    Again, thanks all for the suggestions! :)
  • megan_elizabeth8
    megan_elizabeth8 Posts: 216 Member

    I think my biggest issue is that I find it hard to force myself to eat when I'm not hungry.

    If you are struggling to eat enough because you are not hungry, then you need to consider eating foods that are more calorie dense, rather than foods that fill you up without alot of calories. If you really like the foods that are less calorie dense and want to keep eating them (for example veggies), try preparing them in a way that adds more calories. There are lots of great suggestions here. Good luck :flowerforyou:

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