Weight Gain
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Help with meal plan for the day?


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I've been trying my hardest to gain weight after restricting but it's been so hard. I'm just so sick of feeling weak and tired and I want my life back.

I'm in college (so keep that in mind) I made a meal plan for myself today and it's only gotten me to around 700 cals (according to caloriecount) but so much food! Here's what I have, I like to plan it out...

Breakfast: Carnation instant breakfast (130) with cup of Almond Breeze (40)

Lunch: 4 tbsp Cream of Wheat (160)

Snack (?) Kashi Granola Bar (140)

Dinner: Sandwich Thin (100) with Skippy Reduced Fat Peanut Butter 1 tbsp (100 cal) Sugar Free Jam 1 tbsp (10 cal)

It seems like so much food, and I hardly have time to fit it in. For example, today I have class from 10-10:50 then 12-12:50, a meeting at 5, class 6-7:50 and then a meeting at 8...

HOW CAN I DO THIS?

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Try adding some toast and peanut butter at breakfast.

For lunch add some bread + spread, a high cal drink - such as a smoothie, a cereal bar - high cal, a handful of nuts or dried fruit.

Snacks which are easy to carry and pick at would be a good idea. Maybe trail mix, mixed nuts, again a smoothie.

Dinner - Opt for thicker bread slices (therefore more cals) FULL FAT peanut butter, STANDARD jam

Your meals seem very small for someone who wants to gain weight. Why not look at the (amazing) people in the 2500+ cal thread. You will see a common theme in their posts - high cal low density foods. Realistically i think you need the help of a dietitian and a therapist. If you really want to gain weight you need to stop ALL the diet foods.

Original Post by bostonclassics:

I've been trying my hardest to gain weight after restricting but it's been so hard. I'm just so sick of feeling weak and tired and I want my life back.

I'm in college (so keep that in mind) I made a meal plan for myself today and it's only gotten me to around 700 cals (according to caloriecount) but so much food! Here's what I have, I like to plan it out...

Breakfast: Carnation instant breakfast (130) with cup of Almond Breeze (40) 1cup soymilk (100); add a peice of fruit (80).

Lunch: 4 tbsp Cream of Wheat (160) cooked in soymilk or regular milk (100)

Snack (?) Kashi Granola Bar (140)

Dinner: Sandwich Thin (100) two slices regular bread (180) with Skippy Reduced Fat Peanut Butter 1 tbsp (100 cal) Sugar Free Jam 1 tbsp (10 cal) regular jam or honey (50)

night time snack (or, if you prefer, am snack): piece of fruit; regular yogurt (don't pick one with aspertame or sucralose). (170)

It seems like so much food, and I hardly have time to fit it in. For example, today I have class from 10-10:50 then 12-12:50, a meeting at 5, class 6-7:50 and then a meeting at 8...

HOW CAN I DO THIS?

Well, for starters, it would be much easier to meet an acceptable level of calories if you substituted your 'light' items for regular. I'm assuming that you've been heavily restricting considering 700calories/per day seems like a lot of food, so although you;ll need to increase quite dramatically, I'll re-work your plan to bring it up to ~1200 calories for today. Keep in mind that this is just to start, you'll have to continue to increase to gain weight and repair your body.

I would also suggest seeking support in the form of a dietician, therapist, and most importantly, a doctor. Does your university have health seervices you can access?


Again, I cannot stress enough that this is just to get you started, a baseline, if you will. The foods I suggested shouldn't increase the bulk dramatically, and should all be available at your university cafeteria.

 

I have no idea how you consider 4 tbsp of anything for lunch a lot of food, maybe you should spend some time watching normal people eat normal amounts.

Also if you don't have too much time, easy things are high calorie/low bulk food, such as nut butter (and lose the low fats, from now on the full-fat, whole versions are your best friends), nuts (pack them in a bag and eat in class or between classes, they're very portable and add up easily), make your sandwiches with thick seedy bread and double or triple the filling if it's something spreadable you won't even notice.

So, let's see...

Breakfast: Carnation instant breakfast (130) with cup of Almond Breeze (40) full fat milk (150) and toast with peanut butter (200) - 480

Snack: 1/4 cup almonds (205)

Lunch: 4 tbsp Cream of Wheat (160) and a sandwich w/ 2 slices of thick bread, 1/4 avocado & goat cheese (400) - 560

Snack (?) Kashi Granola Bar (140) and cut up veggies with hummus (200) - 340

Dinner: Sandwich Thin (100) with Skippy Reduced Fat Peanut Butter 1 tbsp (100 cal) Sugar Free Jam 1 tbsp (10 cal) why not sit down for a meal such as a rich soup or curry, steak w/ rice and veggies, a fish fillet, ... I always have a dinner of about 500 calories, and I'm not trying to gain weight (anymore)

Snack: cookies with a tall glass of milk (w/ honey if you want) (350)

Total = 2435

Which is way better than your original plan, although it could be better, and it doesn't add that much food.

 

Original Post by shiningmer:

I have no idea how you consider 4 tbsp of anything for lunch a lot of food, maybe you should spend some time watching normal people eat normal amounts.

Also if you don't have too much time, easy things are high calorie/low bulk food, such as nut butter (and lose the low fats, from now on the full-fat, whole versions are your best friends), nuts (pack them in a bag and eat in class or between classes, they're very portable and add up easily), make your sandwiches with thick seedy bread and double or triple the filling if it's something spreadable you won't even notice.

So, let's see...

Breakfast: Carnation instant breakfast (130) with cup of Almond Breeze (40) full fat milk (150) and toast with peanut butter (200) - 480

Snack: 1/4 cup almonds (205)

Lunch: 4 tbsp Cream of Wheat (160) and a sandwich w/ 2 slices of thick bread, 1/4 avocado & goat cheese (400) - 560

Snack (?) Kashi Granola Bar (140) and cut up veggies with hummus (200) - 340

Dinner: Sandwich Thin (100) with Skippy Reduced Fat Peanut Butter 1 tbsp (100 cal) Sugar Free Jam 1 tbsp (10 cal) why not sit down for a meal such as a rich soup or curry, steak w/ rice and veggies, a fish fillet, ... I always have a dinner of about 500 calories, and I'm not trying to gain weight (anymore)

Snack: cookies with a tall glass of milk (w/ honey if you want) (350)

Total = 2435

Which is way better than your original plan, although it could be better, and it doesn't add that much food.

 

deffinately agree with this

heres my own suggestion

Breakfast: Carnation instant breakfast (130) with cup of Regular Vanilla Almond Breeze (40)(90) 2 slices of toast with 1tbsp of peanut butter (275) total 495

Snack: A banana (100) and about 15 almonds of other type of nuts (100) total:200

Lunch: 4 tbsp Cream of Wheat (160) cooked in regular vanilla Almond breeze (90) topped with 1 tbsp of regular jam or honey (50) and a regular yogurt e.g orignial yoplait(170) total 470

Snack (?) Kashi Granola Bar (140)

Dinner: Sandwich Thin (100) 2 thick slices of bread (200) with Skippy Reduced Fat Peanut Butter 1 2tbsp (100 cal) (200) 2tbsp Sugar Free normal Jam 1 tbsp (10 cal)(100) total 500

Afternoon snack: Large apple and a regular yogurt like yoplait total(220) 

Theres 2000 for you, but you need to get to atleast 2500, and if your a teen 3000, but this is a start

First off, I am glad you are looking for help and SO happy you are wanting change. That is the biggest step. However, make sre you actually MEAN it, take these things to heart and DO them. So many come through here looking for advice, recieve it, then do nothing to change. Change is the HARDEST thing to bring yourself to do and it takes true comittment to change. I truly hope you actually WANT this, it will mean LIFE, a REAL life, a life away from ED. I kidded myself for too long when I KNEW the truth in my head, but refused to follow it in my daily life. I KNEW i needed 2500+ to gain, but continued with the game. I told myself "tommorow" ill REALLy do it. well, tommorow turned into FIVE YEARS. dont let that happen to you. i want better for you, and YOU have to want better for you.
I hope to see you posting in the 2500+ gain forum in the next day or two!

     As far as suggestions, I'm sorry, but I think you are just using your schedule as an excuse. The thing about food is that EVERYONE needs it, and its portable!! i dont need to be at home to eat, you can eat anything anywhere. I know your ED likely tells you you cannot eat in fron of others, at work, at school, etc, but thats just bogus. Not to "outdo" you, but as an encouragement that it IS possible, my schedule today was as follows:

      up at 3:30 AM. drive into school at 4:10 AM. work at the school from 5-7:30. classes from 8-9:50, 10-11:30, and 11:50-3:00. commute to work 3-4. work 4-8. at the barn feeding the horses 8-9:30. home studying 9:50-11:00. repeat. AND i eat over 3000 cals a day. Its very possible.

    portable foods are your friend. i know we tend to think sandwhiches but really ANYTHING can be portable nowdays. frozen meals, canned soups, homeade soups, salads(the good kind, w/couscous or pasta), hot or cold drinks, or ANYTHING else. we live in a time where we have hot/cold coolers, microwaves and fridges everywhere, im willing to be you have them at your school.

     you really need to analyse yor choices. can you HONESTLY tell me that you think a bowl of water-cooked cream of wheat is a NORMAL lunch, or is that an ED thing? do you HONESTLY think that 1 tbsp PB is NORMAL? HONESTLY believe that one tiny little drink is a whole breakfast? im willing to guess that your intellectual self knows beter, but your emotional self is still very controlled by an ED. you can take control of that only ONE way-by CHANGING it.

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