How to eat more calories of whole foods?

xxzenabxx
xxzenabxx Posts: 946 Member
in Food and Nutrition
Some days I need to reach my target of 2500 + calories a day but of whole foods as I have IBS and PCOS so can’t eat too much sugar and junk. How can I reach this target? I’m always stuffing my face at the end of the day and then I feel uncomfortable and can’t sleep properly. I don’t have energy in the morning to make breakfast so have my first meal at 12-1pm. Some help would be appreciated.

Replies

  • Corina1143
    Corina1143 Posts: 3,766 Member
    Prep breakfast the night before?
    Check your diary for high calorie foods that aren't real filling. For me, that might include nuts.
    Not much help from me cause I never have that particular problem.
  • Alatariel75
    Alatariel75 Posts: 18,328 Member
    Add more healthy fats, if it doesn't flare your IBS. Olive or avocado oils, nuts, seeds, pestos, mayo, avocado, salad dressings etc. Also opt for more fatty or higher calorie cuts of meat, starchy veg. Some healthy natural calorie bombs are good too, like some nut and date balls. Yummy little mouthfuls full of natural foods but that pack a calorie punch.
  • SafariGalNYC
    SafariGalNYC Posts: 1,553 Member
    edited December 13
    Are you low fodmap for ibs? That will inform foods..

    2500 cals - did a doctor come up with this number?

  • xxzenabxx
    xxzenabxx Posts: 946 Member
    Corina1143 wrote: »
    Prep breakfast the night before?
    Check your diary for high calorie foods that aren't real filling. For me, that might include nuts.
    Not much help from me cause I never have that particular problem.

    Thank you I think I’ll try and prep something for breakfast the night before.
  • xxzenabxx
    xxzenabxx Posts: 946 Member
    SafariGalNYC wrote: »
    Are you low fodmap for ibs? That will inform foods..

    2500 cals - did a doctor come up with this number?

    No a doctor didn’t give me the number. It’s something I’ve calculated myself after tracking my food intake for a while as well as TDEE calculators.
  • xxzenabxx
    xxzenabxx Posts: 946 Member
    Alatariel75 wrote: »
    Add more healthy fats, if it doesn't flare your IBS. Olive or avocado oils, nuts, seeds, pestos, mayo, avocado, salad dressings etc. Also opt for more fatty or higher calorie cuts of meat, starchy veg. Some healthy natural calorie bombs are good too, like some nut and date balls. Yummy little mouthfuls full of natural foods but that pack a calorie punch.

    Thank you this was helpful! I feel like I can’t have too much fibre as it makes IBS worse so a little more fats might help me! I will try that. I’m okay with hitting 2100 so just need an extra little bump of calories on some days.

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