Reading the post concerning foods which have low calories in regards to portion size, I thought of my own problem finding foods that were cost effective, and calorie dense while still providing proper nutrition. I'm struggling to hit 2100-2200 calories a day while eating oatmeal, chicken breasts, tuna, fruits and vegetables, and protein supplement, and I'm sure most of you eat far more than myself. I could always count on milk to boost myself up to 2400 before, but I decided to test a month without any dairy products as a sort of experiment. Fat sources like sunflower seeds and almonds have exactly the small quantity/high calorie ratio I'm looking for, but since I'm trying to keep fat cals around 15-20ish% of my total cals, I'm out of luck. Thanks for any suggestions.

...but since I'm trying to keep fat cals around 15-20ish% of my total cals, I'm out of luck.
Maybe that's one of the problems. Is there a certain reason why your fat intake has to stay in that range. Remember, fat doesn't make you fat. It's easy to here a bazillion times, but it's hard to accept and make part of your diet. Just give it a try... as long as you're keeping track of what you're eating, adding fat to your diet shouldn't give you any troubles. I'd actually recommend that over adding carbs, in a second.

Natural Peanut butter and nuts

Almonds.

I eat about 80 - 100g a day, thats about 500 calories, and 40 - 50g of fat, great for you.

I agree with what these guys said. :nod: If you don't want to add more fats into your diet, you really have to struggle and sometimes, even force yourself to eat a lot of food, especially if they are low in calories compared to their weight/volume. This makes it hard for you, because there's a sensation that you need to stuff yourself in order to reach your daily caloric requirement. You also mentioned...I thought of my own problem finding foods that were cost effective, and calorie dense while still providing proper nutrition. So I think upping protein is out of the question here, since lean protein sources are usually much expensive. And upping carb when you already have too much is also a bad thing, so why not try to up your intake of fat?