Weight Gain
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eat clean 2500 calorie meal plan?


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Hello, I have recently started treatment for an eating disorder...I want to gain weight but still eat clean and was hoping someone could help with a menu for 2500 calories with clean foods; as I'm not too good with my portions and such right now

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You should really refer to whoever is responsible for your treatment for advice. 

The principle foods to get in are those with a good fat content.   Natural foods that qualify would be oily fish, olive oils, red meats, full-fat dairy products, nuts (and nut butters), seeds, avocados, whole eggs ... and so forth.  Next one to bump up the calories are the carbohydrates... lots of lovely ones to choose from i.e. all the starchy vegetables like potatoes, yams, corn, bread, rice, pasta, noodles and pulses/legumes like beans, lentils, chickpeas.    Foods with a high natural sugar content are another good choice.... honey, dried fruit, dense fruits (like bananas).  And don't forget other foods like ice-cream, cakes, biscuits and chocolate... if you choose very good quality versions or make them yourself at home then they are as 'clean' as anything else.

2500 cals of clean foods....

Breakfast.... 2 whole eggs poached on 1 slices wholegrain toast spread with 1/2oz butter (500)

Lunch.... 4oz lean roast beef sandwiched between 2 slices wholegrain bread, a sliced tomato, plenty of mayonnaise and mustard.   A small pot full-fat plain yoghurt with a chopped banana. (700)

Supper... 5oz salmon, pan-fried in a little olive oil with 2oz (uncooked weight) brown rice, a portion of broccoli.   3oz good quality dairy ice-cream (700)

Snacks.... 2oz almonds (300 cals) 10 floz orange juice (150 cals)  2oz dates (170 cals)

That comes to just over 2500.... and would be quite light to eat.

I have used this plan to lose, but to gain you can just increase the portions to get up to the calorie level you want.

1500 Calories in 6 meals

another article by Mary Hartley that helped me a lot with clean eating.  It's adaptable to any calorie level:

A Simple Diet Plan

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