I don't eat enough

herblady28 · Post by **herblady28** » Tue Apr 28, 2009 8:54 am

I currently weigh 120 lbs. and I weight train 3 days a week. I do Pilates one day a week. I am consuming about 1500 calories a day. I just don't feel like I eat enough. I have dropped quite a bit of weight in the last year and would like to stop. I am getting too thin.

A sample menu for me in one day is:

Breakfast:
One hard cooked egg, one banana, one cup yogurt, 3 cups coffee (I still can't live without the jump start)

Lunch:
Fresh Spinach salad (broccoli, cauliflower, carrots), chopped up chicken breast, vinagrette.

Snack:
Wheat thins and peanut butter or trail mix.

Dinner:
Grilled chicken breast, brown rice, and chopped fresh veggies, lowfat ranch.

I am just not really hungry after I eat this much.

I think the biggest thing I am having a hard time with is what I should eat in between main meals. I don't normally snack on very much ever and I know I should be eating more than three times in a day.

Thanks!

pedd0r · Post by **pedd0r** » Tue Apr 28, 2009 9:11 am

Don't you think 1500 Calories is too less... I mean as much as I know about 2000 calories is right for a normal female. But you are training 3 times a week so you should need much more than normal people...
So just try to eat a bit more, even when you are not really hungry

And concerning the snacks: When you are training with weights 3 times a week you could drink a protein shake in between your meals!!

cassiegose · Post by **cassiegose** » Tue Apr 28, 2009 11:40 am

Hi there,

Try adding some more nuts, avacado, olive oil, flax, fish, and coconut oil to your diet. These provide an excellent source of fat and you don't have to eat a ton to get the necessary calories. favorite is nuts because they are fast and easy to store and they don't fill you up too much.

You could do something like this:

Meal 1: egg plus 3 eggwhites (for some extra protein), Banana, yogurt

Meal 2: Looks good. You could sprinkle some sunflower seeds or nuts on the salad or simply add a few avacado slices.

Meal 3: looks good. I think I would try to increase the protein in that meal. Maybe add some low fat cheese? You could also add a few veggies there.

Meal 4: looks great. You could replace the ranch with an olive oil vinagrette to add in a bit of healthy fat here.

Simply adding a few more healthy fats here an there will easily add an extra 200-500 calories to your diet.

Hope this helps!

Cassie

herblady28 · Post by **herblady28** » Tue Apr 28, 2009 1:35 pm

Thanks for the suggestions! I am still trying to figure out the right balance for me.

I had forgotten about drinking more protein shakes (I probably need more protein anyway.) I definitely should get back into that habit.

And I never really thought about the advacado slices having fat in them. I like that! Thanks!

cassiegose · Post by **cassiegose** » Tue Apr 28, 2009 6:10 pm

Yeah avacado slices are a great source of fat. :)

Boss Man · Post by **Boss Man** » Tue Apr 28, 2009 6:39 pm

Avocado is a good source of Monounsaturates, which can help lower Cholesterol.

You could also get this stuff from Nuts, (Walnuts especially), Soy, powdered Flax, Omega-3 Eggs, (resulting from giving Chickens some Flax), and of course Fish.

The main difference between the Omega in plant material and Fish, is it's Alpha Linoleic Acid, whereas in Fish, it's EPA and DHA, which the ALA in Plant matter can become after ingestion.