Need to up my calories without adding to much fat and protein

[jensy]

Hi Ladies :-) I need some suggestions increasing my calories that isn't protein and fat dense.

In doing PCOS diet as I have tendancies but find it easier to do.This is my diet ATM and need help tweaking it.
Bfast
Yoghurt with but granola(90g) or 1x piece of multigrain toast 1xegg whole and 1 white egg with a almond milk fruit smoothie
Lunch salad with two chicken strips and cheese.A pear and hommus and carrot
Dinner:Quiona with two chicken strips with sweet potato mash and green veggies
Dessert:two rice cakes with hazelnut spread

This is 45 protein 42 fat and 800 calories???

[Dreamsister]

I suggest you add a big portion of rice and maybe wine and fruitjuice too add cals. You really need more than 800 cals.


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[3'sacharm]

I'd cut the outright protein if I were you; I wouldn't be eating eggs regularly and not that many in a day, and the chicken too. If you do that, you'll find it much easier to reach your calories while keeping within protein limit x

[ksmom]

Actually eggs and lean meats like chicken are what's recommended for the PCOS diet so you're right to include those. For extra cals but no extra fat/protein, you could add in some fruit. Potatoes or sweet potatoes are also good for adding in more calories.

XXforhubby could probably give you way more ideas than I can. She's done the PCOS version for a long time. Atomic of course will have suggestions too.

[atomic sagebrush]

Fruit!!

You also need to be getting 50-60 g protein and 50-60 g fat on PCOS type diets. So you can gain some cals that way as well.

[XXforhubby]

Fruit or veggies. I would have some fruit on hand to add to your yogurt that you have. Also have some apples, pears, and grapes to have on hand to grab quickly after a meal if you realize you are under.

Veggie are also good to add as well. I had carrots, cauliflower, and cut bell peppers (red, orange, yellow) on hand if I was hungry and didn't want anything sweet.

We just need you to get more calories than that!



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[jensy]

Thank you for your help! I will add in some more fruit and veggies.Eggs are OK if should I just do egg whites daily? I just find it easier to get my protein in that way .

[atomic sagebrush]

It depends on what you like and what you NEED for your diet. Personally I'd rather have 20 boys than eat egg whites LOL. 4-6 eggs a week is fine on PCO-type diet, but egg whites are also a way to get quite a bit of protein for not much else (most of the nutrition is in the yolk) so pick the option that is right for your needs in any one particular day.

[jensy]

Lol..I normally mix it with mushrooms,spinach and tumeric which turns it yellow,so it kinda feels like I'm eating the yolk haha.I will do it to up my protein.I had a quinoa,egg and veggie stir fry omg so yum! I ate like this with my son but I did have coconut oil everyday, never monitored my protein and fats and desserts on top.This time I have eliminated coconut oil and my paleo life and actually excercis ing 5 days a week.So different!

[atomic sagebrush]

just remember you aren't "competing" against anyone other than yourself and what you were doing before. I had to make these diets for the sake of everyone's sanity but what really, truly counts, the ONLY thing that counts is what you personally are doing now as opposed to what you were doing before. Even if you eat "naughty" foods and never manage to get into the LE Diet limits you can still be swaying pink going from eating 120 g protein and fat to 70.