What I Eat In A Day
To maintain weight loss and preserve as much muscle mass as possible, while still having energy to train for a marathon, I try to be intentional about my nutrition and fueling.
For me, this looks like eating
- Enough calories to train hard.
- Enough protein to build or at least maintain muscle.
- Enough carbs for endurance running.
- Enough fat for hormone balance.
- and Enough veggies for micro nutrients.
Why Follow A High Calorie High Protein Diet
A high calorie, high protein diet is prescribed to help people recover from surgery and illness, gain weight, heal wounds or correct malnutrition. A study found that a high calorie high protein diet can increase weight in residential care patients.1
Furthermore, protein is needed to maintain strength learn more from our article on why Unintended Weight Loss in the Elderly Must be Stopped.
Muscle is needed to do everyday activities and to stay independent. Older adults will require more protein to maintain their daily activities.
Is All That Protein Necessary
Many people with moderately active lifestyles simply dont need all the protein in very high protein, low carb diets, such as those that recommend above 0.9 grams per pound of body weight per day.
For most physically active people, a daily protein intake of 0.540.9 grams per pound of body weight is likely optimal .
Protein needs depend on your sex, body weight, age, health, activity levels, and body composition goals, so you should consult your healthcare provider if youre unsure how much you should eat.
Moreover, high protein, low carb diets arent necessary to promote overall health.
Eating a balanced, nutrient-rich diet, staying within your calorie needs, exercising, and reducing your intake of processed foods and added sugar are much more important to your well-being than your macronutrient ratios.
High protein, low carb diets are linked to a few downsides, including an increased risk of some cancers. Plus, most people have no need for all the protein that this eating pattern encourages.
When following a high protein, low carb diet, its important to reduce your intake of carb-rich foods. You should limit the following:
- Grains and starches: breads, rice, pasta, baked goods, cereals, etc.
- Sweeteners: sugar, agave, maple syrup, honey, coconut sugar, etc.
- Sugary drinks: juice, sweetened coffee and tea, soda, sports drinks, sweetened alcoholic beverages, beer, etc.
- Processed, high carb foods: french fries, fried chicken, pizza, chips, etc.
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High Calorie Indian Meal Plan
A high-calorie Indian meal plan is a meal plan that one can alter according to their food choices. Additionally, age, sex, calorie requirements and level of physical activity are parameters that one should keep in mind before starting one. This meal plan is to help people in their journey of gaining weight healthily.
Here is a sample of a 3000 calorie meal plan with food options to choose from:
How Much Protein Do I Need
Adequate protein, 0.8 grams per kilogram of body weight, is recommended for all adults.2 However, older adults may need 1.0- 1.2 grams of protein per kilogram body weight. You can learn more about this topic in our article on protein requirements for older adults.
- Example 1: 150 lb. person / 2.2 = 68.18 kg x 1 OR 68.18 kg x 1.2 = 68 82 grams of protein per day
- Example 2: 185 lb. person / 2.2 = 84 kg x 1 OR 84 kg x 1.2 = 84 101 protein per day
Also Check: How Many Carbs For Low Carb Diet
What Is A High Calorie High Protein Diet
A high calorie high protein diet is recommended if an individual is not eating enough to maintain their weight or has experienced unintended weight loss. The diet includes higher intakes of calories and protein than a regular diet. More than just cake and cookies, a high calorie high protein diet includes foods from all food groups!
How Much Protein Do You Need In A Day
The number one question I get on this blog is how much protein do we need. The answer is, if you are eating adequate energy, meaning your calories are enough to maintain your weight), than its likely you do not need to worry about the amount of protein you are consuming.
Most foods, even vegetables, contain some amount of protein, so if you are consuming adequate calories, you probably have enough protein.
With that said, the amount of protein you might want to get in your diet, can move towards depends on your goals.
For the average adult however, 1.0-1.6 grams of protein per kg of body weight is a general guideline. Converted to pounds, this means, if you are 100 lbs, you would thrive consuming approximately 50-70 grams of protein per day.
I am close to 100 lbs, and lift some pretty heavy weights. So Ive chosen to eat more protein, although it isnt necessary. Ive increased this amount to 1 gram of protein per pound .
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Trail Mix And All Types Of Nuts
Trail mix is a mixture of nuts with seeds with some dehydrated fruits. It is loaded with sugar and makes for a calorie-rich snack for gaining weight. You can satisfy your sweet craving by having some trail mix. It can also be an excellent pre-workout snack to maintain energy levels.
Gaining weight may be difficult, but it is not impossible. Consume the foods mentioned in this list, add resistance training or strength training to your workout routine, and remain stress-free. You will soon start gaining lean muscle and the right amount of fat. Take care!
How Do I Know If I Am Getting Enough Calories
Watch for changes in your weight. If you lose weight without trying, you may not be getting enough calories. See below for a list of high-calorie foods to add to your diet. Weigh yourself at least once a week and write it down. If this is too stressful, ask your health care team to weigh you at each appointment.
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The Best Protein Sources
Choose protein sources that are nutrient-rich and lower in saturated fat and calories, such as:
- Lean meats
- Nuts and seeds
It’s a good idea to change up your protein foods. For instance, you could have salmon or other fish that’s rich in omega-3s, beans or lentils that give you fiber as well as protein, walnuts on your salad, or almonds on your oatmeal.
How much protein are you getting? Here’s how many grams of protein are in these foods:
1/2 cup low-fat cottage cheese: 12.4g
3 ounces tofu, firm: 9g
1/2 cup cooked lentils: 9g
2 tablespoons natural-style peanut butter or almond butter
3 oz skinless chicken breast: 26g
3 oz fish fillet : 17-20g
1 ounce provolone cheese: 7g
1/2 cup cooked kidney beans: 7.7g
1 ounce almonds: 6g
4 ounces low-fat plain yogurt: 6g
4 ounces soy milk: 3.5g
4 ounces low-fat milk: 4g
Low Carb Italian Beef Bake
I am a big fan of Italian food, as Im sure many of you are too. But if youre trying to keep an eye on your carbs, Italian food can be a minefield of carbs.
Thats because Italian cuisine is centered on carb-heavy foods such as pasta. And as yummy as Italian food is, its not worth getting rid of your skinny jeans.
With this Low Carb Italian Beef Bake, you can eat your cake, ahem, casserole and have it too.
Its cheesy, meaty, saucy, and so delicious. You wont believe its low carbs.
Yet, it is. In fact, one serving contains less than 9 grams of net carbs. So, youll still be able to slide into your skinny jeans.
To keep it low carb, youll be layering your casserole with cauliflower rice. Besides being low in carbs, cauliflower rice is good for you too.
It is rich in Vitamin C, which is essential for a healthy immune system. And it contains folate, which you need to make DNA.
Start by chopping some cauliflower into tiny pieces. Then pulse those pieces in a food processor until they become like rice. This food processor is super powerful, so it should be pretty quick.
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What Foods Are High In Calories
Listed below are some suggestions for adding calories and protein to your meals and snacks:
- Add butter or margarine to puddings, casseroles, sandwiches, vegetables, cooked cereal, breads, and pasta.
- Add wheat germ :
- To hot cereals
- To meat dishes, cookie batter, and casseroles
Fig & Brie Stuffed Chicken Breasts
I love having guests over to share a meal, as Im sure many of you do too. Besides enjoying each others company, you get to enjoy good food too.
These Fig & Brie Stuffed Chicken Breasts are sure to delight your guests. Theyre juicy and full of flavor, from the creaminess of the Brie, sweetness of the figs, and savory of the chicken.
Its a party in your mouth.
To keep your chicken breasts moist, avoid overcooking them. Just bake them until they reach an internal temperature of 165 degrees Fahrenheit. I recommend this meat thermometer because its effortless to clean and is waterproof too.
Serve with a side Garden Salad.
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Extra Virgin Olive Oil
Another fatty food that almost everyone agrees is healthy is extra virgin olive oil. Its high in oleic acid, a fatty acid that offers some powerful anti-inflammatory properties .
Meat With Marbling And With Skin
Animal protein is among the best sources of protein. Lean meat is a better option than red meat as it is low in saturated fat. Studies show that lean meat also may lower bad cholesterol levels .
As per another study, intake of lean cuts of beef in moderation may preserve muscle mass in older adults .
Other important sources of lean meat include chicken, turkey, and fish. Consumption of fish also seems to increase muscle mass in middle-age and older adults .
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Chipotle Chicken Bowl With Avocado Salsa
Summer is a great time to lounge on the deck. Its also a great time to enjoy some barbecue.
This Chipotle Chicken Bowl with Avocado Salsa is sure to get you excited. Perfectly grilled chicken is topped with creamy, tasty avocado salsa.
And its served with zucchini noodles topped with a spicy chipotle vinaigrette. Yum!
Besides adding freshness, zucchini noodles add a lot of nutrition. Theyre rich in immune-boosting Vitamins A and C.
They even contain manganese and magnesium, which are essential for strong bones.
Making zucchini noodles is actually relatively easy. Begin by chopping off the ends of your zucchini.
Next, place your zucchini in a spiralizer and spiralize away. I like this spiralizer because it is pretty strong it can even handle tough veggies like sweet potatoes and turnips.
Top 10 Costco Low Calorie Foods
Costco is one of the best places to get affordable, healthy food. Here are the top 10 low calorie foods I buy at Costco that help me stick to my diet, all under 100 calories and high in protein.
Im a big fan of Costco for their prices and the availability of healthy food. From fresh produce to frozen, I spend most of my grocery dollars there.
When I started counting calories to lose weight, I started paying more attention to labels. Id look for foods that I could comfortably fit into my diet and still taste great.
Im going to assume you all know without me listing it here, that fresh and frozen fruits and veggies are already the best foods to buy at Costco when you are on a low calorie diet. I am constantly buying cauliflower rice, frozen berries, lettuce, tomatoes, broccoli, asparagus, etc. These are all foods you can get at Costco that are low in calories.
But, today, I wanted to share the packaged foods I buy there, because some of you might not know about these!
Also Check: What Is The Recommended Daily Calorie Intake
What Is The High Protein Low Carb Diet
The high protein, low carb diet swaps much of your daily carb intake for protein.
Although theres no set macronutrient ratio, this eating pattern is based largely on the allotments of the two diets that inspired it.
For example, low carb diets typically restrict carb intake to under 26% of total daily calories, or fewer than 130 grams of carbs for someone following a 2,000-calorie diet while very low carb diets slash that number to under 10% .
On the other hand, high protein diets often pack significantly more than the Recommended Daily Allowance for protein, providing at least 0.6 grams of protein per pound of body weight .
Some boast over 1.4 grams of protein per pound of body weight the equivalent of 204 grams of protein daily for a 150-pound person .
High protein, low carb diets may be higher in fat to compensate for the carb deficit.
For instance, a 2,000-calorie version may contain 26% carbs, 40% fat, and 34% protein equating to a daily protein intake of 170 grams for a 150-pound person.
However, while some people, such as bodybuilders and athletes, pay close attention to macronutrient ranges when following this diet, many individuals simply cut carbs and replace them with high protein foods.
Whats more, some people follow less strict versions that contain 3035% carbs although these are technically considered moderate in carbs .
What Are Some General Concepts About How To Gain Weight
The main concept to gaining weight is that you have to eat more calories than the amount your body burns. Aim to eat 300 to 500 more calories per day if you want to gain weight slowly. Its better for your body to gain weight slowly than to put on weight quickly. Eating a surplus of 500 calories a day more than you burn results in a new pound of body mass per week. General rules include eating more often , eat more fat and eat more protein.
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High Calorie High Protein Food List
Below are examples of high calorie high protein foods. Be sure to avoid products that have the words light or skim or lean or low fat. These products are lower in calories.
High Calorie High Protein Food List:
- Greek yogurt
- Oral nutrition supplements
Of note, animal protein foods are typically higher in both calories and protein than plant-based options.
High calorie foods include butter, margarine, oils, dairy products, salad dressings and sweets. For more weight gain foods and recipes check out our best weight gain food list.
Why You Need Calories
Calories keep the body functioning. All of the processes that the body performs require energy to keep moving. Calories provide our bodies with this energy that is necessary to sustain our daily lives.
Some health conditions cause people to lose weight in unhealthy ways, including some types of cancer, eating disorders, depression or anxiety, HIV/AIDS, hyperthyroidism, and others. This unhealthy weight loss can cause a host of health risks. People with these conditions need to find foods that are high in calories to help them gain weight.
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Kale Steak Power Salad
Salads are a great way to add even more greens to your diet. But lets face it: a lot of salads can be lacking in protein and calories.
So, whats a gal going to do? Have this Kale Steak Power Salad.
Its full of a mix of flavors and textures. The sweetness of the sweet potatoes and caramelized Brussel sprouts complement the bitterness of the kale.
Meanwhile, the blue cheese adds creaminess, and the pecans add crunch. And the homemade lemon-herb dressing is the icing on top of the cake, ahem, salad.
Making the dressing is quite easy. Just place your ingredients in a blender, and blend until smooth.
Baked Ranch Chicken With Broccoli & Bacon
Need another dish thats perfect for meal prep? Try this Baked Ranch Chicken with Broccoli & Bacon.
Tender, juicy chicken breasts are topped with crispy bacon, broccoli, and ooey-gooey cheese. Then theyre drenched in creamy Ranch dressing are baked to perfection.
Who knew High-Calorie High Protein cooking could be so easy and taste so good?
Its also quite healthy. Thats because it contains immune-boosting vitamins such as Vitamins A and C.
It is also rich in calcium, which is vital for healthy bones.
To keep your food fresh longer, be sure to store it in high-quality containers. I prefer glass food storage containers here because they can tolerate rapid temperature changes.
So you can safely transfer food from the freezer to the oven in an instant. If youd rather stick with lighter containers, these BPA-free plastic containers are a good choice too.
Are you also watching your carbs? Then this Mediterranean Salmon Bowl is a great option.
It contains only 12 grams of net carbs. And its loaded with fat: a whopping 40 grams of fat.
But best of all, it tastes so yummy. This Bowl has tender, flaky salmon, creamy feta cheese, salty olives, and veggies such as lettuce, cabbage, and broccoli.
So youre getting plenty of antioxidants too. And its topped with hummus for extra richness.
If you want to lower the carbs, even more, this low-carb Caesar dressing will work well. It contains only 1 gram of net carbs per serving.
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