hi
i find it hard to get enough calories off of clean foods
for breakfast i have 1/2 cup dry oats, cooked..that's a hundred something calories
and a cup of egg whites. that's not much I add some veggies to the egg whites.
today i added half an ounce of regular cheddar.

i also notice that when i have dinner, 3 ounces of chicken and brussel sprouts that's relatively low in calories as well.
should i add a little bit of fat to each meal, to bump things up?

what do you all do

Lindsay

Hi there, you're not alone with this type of problem. I used to encounter it myself when I'm cutting. From my experience, this is what I do to add more clean calories, without stuffing myself.

First, adding fats is a good idea, because it is calorie-dense. But just make sure that they are good fat. Try to add nuts, PB or try eating fish. They contain alot of healthy fats and protein as well.

Second, try to add more carbs in your daily diet, just make sure they are complex carb. For example, brown rice, vegetables, fruits etc. As long you're in a calorie-deficit, I believe you'll still lose weight. to a 50-20-30 split for more fats or 50-30-20 for more protein. (C/P/F)

I used to find it hard to get passed 1600 calories and I sometimes ate below that buy I am now easily getting 2,200 calories a day eating nutritiously, 2 cups of oatmeal a day - 1 pre-workout, 1 post-workout, natural peanut butter, 100% whole wheat bread, chicken, fish, cottage cheese, soymilk, protein shakes, veggies, egg beaters, boca burgers (soy protein!). Just increase what you eat at meals.

I used to find it hard to get passed 1600 calories and I sometimes ate below that buy I am now easily getting 2,200 calories a day eating nutritiously, 2 cups of oatmeal a day - 1 pre-workout, 1 post-workout, natural peanut butter, 100% whole wheat bread, chicken, fish, cottage cheese, soymilk, protein shakes, veggies, egg beaters, boca burgers (soy protein!). Just increase what you eat at meals.
thanks, these are all great ideas
i know what to do now..i'm going 40/30/30 (c/p/f)
dividing the protein 25g for 3 meals, then 15 for 2 others..add fruit/veggies, starchy carb, nuts, easy!
Lindsay