How can I possibly eat 1800 calories per day

Hey all,

I've been at the maintenance stage for several months and have been feeling very lethargic and discovered that most days I have not been taking in more than 1200 calories even though I feel full.  Anyhow,  my caloric intake should be 1800-2000 in order to maintain my weight.  I am not sure how in the world I can get up to that amount.  Even if I have a micky d's meal every day I probrably would not hit 1800. I am looking to see what others are eatting on a daily basis to hit this level.  Here is a example of how I eat on a daily basis, not the best diet and it changes often but just an example:

Breakfast:

Egg and cheese croissant OR an atkins shake and a banana

Lunch:

Usually very unheathy but can be chipotle burritto, micky d's fish filet meal or a chicken philly

Dinner:

spagetti or a ham and cheese sandwich. Usually something simple

As you can see I don't do a lot of snacking in between.  I guess that could help but that would be a lot of snacking to reach 1800.  Please help!

Thanks!

You can just try adding in something simple, like chocolate or regular milk with your breakfast and dinner.  Chocolate milk is about 200 calories per cup, so that shouldn't be too hard.  :)  Or, just pack an energy-dense granola bar between lunch and dinner, or simply add another piece of cheese to your sandwich or a handful of almonds to your breakfast.  And don't feel bad about eating 1800 calories to maintain if that seems like too much—right now I maintain on 2300 calories.

Here's what my meals look like on about 1800 calories (when I was recovering from an eating disorder, but still unable to eat enough):

Breakfast: oatmeal and piece of fruit

Snack: granola bar

Lunch: ham and cheese sandwich, piece of fruit, chips

Dinner: chicken in peanut butter sauce, serving of vegetables, baked potato, milk

Good luck!  And if you still feel too full, the easiest thing you can do is just eat a scoop of peanut butter for about 200 extra healthy calories.  I think, though, that the longer you are on maintenance, the better an idea you will get of what to eat!  Best wishes! :)

I really think for you, snacking could help and including small, higher calorie dense foods into your meals so it doesn't feel like your eating heaps.

OK, so for breakfast when you have your shake and banana, have some almonds as well. Those little boxes (usually come in a 6 pack) that you see in the supermarket are worth about 170cal. If your not a nut lover, you could have dried fruit or some Greek yoghurt sprinkled with dry fruit. When you have your egg and cheese croissant can you get some low fat bacon or ham on it too? You could also drink a glass of semi-skim or full cream milk.

In between breakfast/lunch/dinner, keep some fruit on you and wholegrain crackers. You could even put pb on your crackers to bump up the calories. If you are feeling tired, eat. Your stomach does not always indicate your hungry. Also, keep another little nut snack pack on you or a fun size chocolate or 2 iso if your wanting something sweet and don't want to go over the top then your all good.

After dinner, assess how many calories you have left. If you have 100, have some fruit. If you have more and want to stay healthy, have an apple-2tsp pb, cottage cheese, whole grain crackers, yoghurt, more fruit, air popped popcorn. If you have more, this is fine, make it your treat time. For 1800cal you can have 10-20% of what ever you want so thats 180-360cal. You could have a chocolate bar for 240cal, 3 oreo cookies for 225cal, small scoop of ice-cream for 220cal or maybe some cheese and crackers or pita bread chips or olives (depends if your a sweet or savoury person).

I hope it all works out ok :)

There's no way you CAN'T consume 1800 calories. That's nothing. It's just a matter of a choice that you WON'T consume 1800 calories.

seriously, it's probably the easiest thing in the world to eat a few spoonfuls of peanut butter if worse comes to worse.

did you know chipotle burritos (even the vegetarian one!!!) have OVER 1,000 calories each!!??  My friend told me this and I could not believe it.  Anyhow, good luck with maintanence, I seem to have the opposite problem, I ALWAYS go over my cals, haha I guess thats why its taken me since may to lose 11 lbs. but i think the ladies above had some good suggestions- good luck!

Why are you eating nothing but factory manufactured junk food?  I think it's time for you to educate yourself about eating right, balanced diets, including all the food groups and eliminating the junk.

You'll have no problem reaching 1800 calories if you eat plenty of high calorie whole grains, lean protein, good fats like olive oil, nuts and avocado, and filling in your diet with that all important 5 servings of fruits and vegetables.

Here's some help.  It's a 1500 calorie regimen by Mary Hartley, our nutritionist.  It can be boosted or cut to as many calories as you require by simply adjusting the portion sizes.

1500 Calories in Six Meals-a-Day
Six meals may sound like a lot of food, but the portions are key and probably smaller than you think.

1500 Calories in Three Meals-a-Day
What does 1500 calories look like? Here is a sample menu with 1500 calories a day and a wide variety of foods.

the above posters gave really good tips on how to get those calories up... there are more tips on the weight gain forum. But i'm more concerned with the composition of your diet..

you need

- at least 2 more sevings of fruit in your day (the banana counts as one), and avocados are a good way to get more fruit and calories in your diet.

- 5 servings of veggies (the stuff they put on the sandwiches/burgers only count as one, at best?

- cheese is fine, but try to supplement that with a glass of milk milk or a cup of yogurt as well. (you could kill two birds with one stone by throwing fruit (and granola!) into your yogurt.

the lethargy you're feeling might not be purely because of the amount of calories you're eating, but the proportion of stuff that you're eating. (Your diet sounds really meat-intense, (and vitamin-deficient)!  And unless you're doing some heavy weight lifting, too much protein isn't all that great (it's strenuous on your liver)! good luck!

How eating 1/3 of a cup of yogurt with some raisins, dried cherries and/or nuts at each meal (if you can't eat it at any one meal and don't want to snack). That's an easy way to sneak in some extra calories that are still healthy. Or how about a nice piece of good cheese? How about a juicy corn on the cob with butter?

Original Post by okgo:

You can just try adding in something simple, like chocolate or regular milk with your breakfast and dinner.  Chocolate milk is about 200 calories per cup, so that shouldn't be too hard.  :)  Or, just pack an energy-dense granola bar between lunch and dinner, or simply add another piece of cheese to your sandwich or a handful of almonds to your breakfast.  And don't feel bad about eating 1800 calories to maintain if that seems like too much—right now I maintain on 2300 calories.

Here's what my meals look like on about 1800 calories (when I was recovering from an eating disorder, but still unable to eat enough):

Breakfast: oatmeal and piece of fruit

Snack: granola bar

Lunch: ham and cheese sandwich, piece of fruit, chips

Dinner: chicken in peanut butter sauce, serving of vegetables, baked potato, milk

Good luck!  And if you still feel too full, the easiest thing you can do is just eat a scoop of peanut butter for about 200 extra healthy calories.  I think, though, that the longer you are on maintenance, the better an idea you will get of what to eat!  Best wishes! :)

 

Okgo,

You won't believe how helpful this was!  Due to your post and rainbowjelly's post.  I was able to consume almost 1600 calories yesterday.  Not quite 1800 but better than 1200 or less.  I felt so much better too.  Before I posted the only thing I had planned for dinner and lunch was crabcakes and spinach.  I had pancakes for breakfast (empty calories I know).  But to get my calories up I did snack on peanut butter and crackers (crackers was all I had to go with it).  I got sick of the crackers so I just started eatting the peanut butter.  Not my think but had to do it.  I had a few nuts too.  Thanks a bunch.  Anyhow, I went to the grocery store and purchased some chocolate milk, apples to go with my peanut butter and some bananas (which I eat a lot of anyhow).  I am hoping this works - seems like a good start.  Oh I had oatmeal later and the day and added some nuts.

Original Post by rainbowjelly:

I really think for you, snacking could help and including small, higher calorie dense foods into your meals so it doesn't feel like your eating heaps.

OK, so for breakfast when you have your shake and banana, have some almonds as well. Those little boxes (usually come in a 6 pack) that you see in the supermarket are worth about 170cal. If your not a nut lover, you could have dried fruit or some Greek yoghurt sprinkled with dry fruit. When you have your egg and cheese croissant can you get some low fat bacon or ham on it too? You could also drink a glass of semi-skim or full cream milk.

In between breakfast/lunch/dinner, keep some fruit on you and wholegrain crackers. You could even put pb on your crackers to bump up the calories. If you are feeling tired, eat. Your stomach does not always indicate your hungry. Also, keep another little nut snack pack on you or a fun size chocolate or 2 iso if your wanting something sweet and don't want to go over the top then your all good.

After dinner, assess how many calories you have left. If you have 100, have some fruit. If you have more and want to stay healthy, have an apple-2tsp pb, cottage cheese, whole grain crackers, yoghurt, more fruit, air popped popcorn. If you have more, this is fine, make it your treat time. For 1800cal you can have 10-20% of what ever you want so thats 180-360cal. You could have a chocolate bar for 240cal, 3 oreo cookies for 225cal, small scoop of ice-cream for 220cal or maybe some cheese and crackers or pita bread chips or olives (depends if your a sweet or savoury person).

I hope it all works out ok :)

Rainbowjelly,  

Yourself and the Okgo helped me get through yesterday.  I ate almost 1600 calories.  I just need to work my way up.  Your idea helped me as I added nuts to some oatmeal I had yesterday.  I also purchased some chocolate milk today.  I am not a milk drinker except in cereal, so I had to get chocolate.  I purchased the skinny cow brand this will help me to fill in my calories when I need to.  Thank you for the 10-20% rule.  I didn't know that.  That makes me very happy .

Original Post by starcrossdlovex:

There's no way you CAN'T consume 1800 calories. That's nothing. It's just a matter of a choice that you WON'T consume 1800 calories.

seriously, it's probably the easiest thing in the world to eat a few spoonfuls of peanut butter if worse comes to worse.

You may think I am joking but I am not.  Ever since I went on the diet at the beginning of the year is seems like my stomach has shrank or something because I just cant eat as much.  I get full very easily.  I've always been a small eater but now it is to the extreme.  So me not getting the 1800 has not been intentional.  Trust me I never deny food. I actually love to eat, but small portions are all I can handle.  I did not know what my required calories were nor did I know that I was not getting enough until I started researching some reasons as to why I've been so lethargic the last few months.  As for the peanut butter idea many on this board have recommended it and its not the greatest thing but it works so I will start dipping my golden delicious apples into it when I need to fill in some calories.

Original Post by dplatzer:

did you know chipotle burritos (even the vegetarian one!!!) have OVER 1,000 calories each!!??  My friend told me this and I could not believe it.  Anyhow, good luck with maintanence, I seem to have the opposite problem, I ALWAYS go over my cals, haha I guess thats why its taken me since may to lose 11 lbs. but i think the ladies above had some good suggestions- good luck!

Ha ha on the chipotle burritos!  Actually, I found this out a few months ago and was appalled.  I probrably do reach my 1800 calories on those days. although I only eat half for lunch and save the other half for dinner.  I love those burritos!  Thanks for wishing me luck.  I appreciate all the replies.

Original Post by clairelaine:

Why are you eating nothing but factory manufactured junk food?  I think it's time for you to educate yourself about eating right, balanced diets, including all the food groups and eliminating the junk.

You'll have no problem reaching 1800 calories if you eat plenty of high calorie whole grains, lean protein, good fats like olive oil, nuts and avocado, and filling in your diet with that all important 5 servings of fruits and vegetables.

Here's some help.  It's a 1500 calorie regimen by Mary Hartley, our nutritionist.  It can be boosted or cut to as many calories as you require by simply adjusting the portion sizes.

1500 Calories in Six Meals-a-Day
Six meals may sound like a lot of food, but the portions are key and probably smaller than you think.

1500 Calories in Three Meals-a-Day
What does 1500 calories look like? Here is a sample menu with 1500 calories a day and a wide variety of foods.

Actually, I have a pretty good idea of what a balanced diet should look like even though I can't figure out how to eat enough.  Honestly, my problem is laziness and lack of planning.  If I took the time to plan my meals I would eat much healthier and do much better.  But often times I don't take the time to cook or go grocery shopping and just end up grabbing whatever I can.  I know I can do better because I've done it before. On many days I do eat two or three bananas so this should be no problem.  Actually bananas are my favorite fruit after pineapple.  Now vegetables although I do love them.  I find them difficult to fit in because I don't cook a lot.  So this will definitely be a work in progress.  Thank you for the 1500 calorie meals link.  That's a start.

Original Post by purecolor:

the above posters gave really good tips on how to get those calories up... there are more tips on the weight gain forum. But i'm more concerned with the composition of your diet..

 

you need

- at least 2 more sevings of fruit in your day (the banana counts as one), and avocados are a good way to get more fruit and calories in your diet.

- 5 servings of veggies (the stuff they put on the sandwiches/burgers only count as one, at best?

- cheese is fine, but try to supplement that with a glass of milk milk or a cup of yogurt as well. (you could kill two birds with one stone by throwing fruit (and granola!) into your yogurt.

 

the lethargy you're feeling might not be purely because of the amount of calories you're eating, but the proportion of stuff that you're eating. (Your diet sounds really meat-intense, (and vitamin-deficient)!  And unless you're doing some heavy weight lifting, too much protein isn't all that great (it's strenuous on your liver)! good luck!

Thank you for the advice and you are right in your analysis.  I think much of my problem is not planning my meals.  I'll be checking back in with my progress.

Original Post by ready2rocknroll:

How eating 1/3 of a cup of yogurt with some raisins, dried cherries and/or nuts at each meal (if you can't eat it at any one meal and don't want to snack). That's an easy way to sneak in some extra calories that are still healthy. Or how about a nice piece of good cheese? How about a juicy corn on the cob with butter?

Hate raisins and hate yougurt, but love nuts, corn on the cob, butter and cheese. Can I eat regular cherries instead of dried cherries?  I can eat a  bag of cherries in one sitting if my niece doesn't get to them first.  

You're welcome, and great job!  You'll see, it's quite easy once you get the hang of it.  Glad I could be of help! :)  Keep it up!

Claire,

I just viewed your profile.  You look great!!!

I had a problem eating enough calories also, but I couldn't seem to get even 1200. Some great advice I got was to eat peanut butter and banana sandwiches. Those things are now my little addiction, LOL. They are soooo tasty and are full of calories to bump you up a bit. I have to have one everyday.

That sounds good!  Might try on some whole wheat bread!

Try to eat a bag of doritos or cheesies... 500+ calories and so good

put more stuff in the chipotle burritio, extra salsa and guacumole. also try a soda, or coffee and milk. also, have a side of something with your meals. Yoplait has yogurt flavors like pina colada and cheesecake, which are really good for you.