Weight Gain

I am copying the many times copied thread, "What did you eat today?" in hopes of helping some of those who are just starting to gain and have no clue what to eat. I know that when I began weight recovery, I was eating tons of low-cal foods just because that's what I was used to. I learned the hard way that dense foods are essential to weight gain when you have high caloric requirements (at one point I needed 4500 cal to maintain my weight on BEDREST). Perhaps newbies can get some ideas if we post our weight gain meal plans! Even if you're not gaining anymore, grab an old one and post it!:]

Please note that every body is different and some will need more or less calories than others to gain. This thread is just so that you can get an idea of what you need.

Oh, and yes, I'm breaking the "no calories, no portions" rule, since it is pretty helpful in this case. If you want to post cals/portions you can. I just ask that you don't post if you're not eating enough, though as this is a weight gain thread, I would hope none of you are undereating.;]

I'll start....

Breakfast (875 cal)*

• 1/2 cup oatmeal (150) cooked with
• 1 cup evaporated whole milk (300)
• 1 mashed banana (100)
• 2 tbsp peanut butter (200)
• 1 tbsp ground flaxseed and cinnamon to taste (50) 
• 1 hard-boiled egg (75 cal)

Morning Snack (300 cal)*

• 1/4 cup mixed nuts (200)
• 1/4 cup dried apricots (100)

Lunch (660 cal)*

• 1/4 cup rice cooked in 1 cup chicken stock (300) and
• 1/2 cup canned or cooked chickpeas (145) and
• 1/3 cup shredded cheese (150) and
• 1/4 cup each onion, peppers, and tomato (30) cooked with
• 1 tbsp olive oil and curry powder to taste (120)

Afternoon snack (390 cal)*

• 1 serving baby carrots (35)
• 1/4 cup hummus (155)
• 1/4 cup mixed nuts (200)

Dinner (875 cal)*

• 1 cup of my insane Mac & Cheese recipe (515)
• 2 cups tossed salad (45)
• 2 tbsp rasins (60)
• 2 tbsp sunflower seeds (105)
• 2 tbsp dressing (150)

Evening snack (480)*

• 1 cup plain whole milk yogurt (180)
• 1/2 cup homemade granola (300)

About 3600 calories :]

I'd like to start posting here!  I hope that having some support and accountability helps me go through with my goals to really increase my intake improve how I eat, and get a steady weight gain + healthier lifestyle going on here.

I'll try to start tomorrow, but a few shoutouts for now:

 

likear0ck6: I feel your pain there. This has been a tough week for me and even with making eating a priority and lots of late night catch up I've only averaged 3000 so far--hardly my goal of 3500 this week.

 

Peanut_butter: Fat can be your best friend!  I don't know if you struggle with getting your period, but a low fat diet can be a big culprit for that.  Even at a healthy weight your body can stop producing estrogen if the diet is too low in fat.  This leads to early osteoperosis, infertility, and a host of problems.

I actually make a point to try and get more fat since I personally like a lot of carby snacky foods, and fruit!

wow, so busy today!  where to begin-

SJ247-welcome, i get great ideas here, how are you progressing?  whats a standard serving?  3oz?

HEADINGUP-look into portable snacks for work like granola bars, ensure is portable, PB sandwich...good luck at weigh in!

PEANUTBUTTER-i only really count cals but ive heard a lot that as recovering ED ppl, were often low on fat and that you should not be worried about that.  veggies, i dont get nearly enough.  whats poppadum?

VARSITY-sounds like soooooooo much fun!  whats your workout?  was the waffle at home or restuarnat?

i had a really good day.  since i got my ed and all ive become very anti social and rigid w my eating and daily routines.  today, i had planned on going to the movies w my father in the evening so that id be spacing my meals out how i wanted.  well, he changed the time he wanted to go to an earlier time and i therefore didnt have time for lunch.  so i planned on getting a bagel and tuna salad at a place near by, when we got there i found that they were sold out of all their food.  instead of sort of freaking out, i went down the block to a random place, ordered a chicken wrap from the menu, took it to the theater, and ate 3/4 or more of it.  i was stuffed when i finished and ate pretty quickly, but i felt really proud of myself.  i need to work on listening to satiety cues, i have no clue how to read them and think theyre messed up anyways.  also, i cant tell how many cals it was at all or if it was a balnced meal or what??

agruskin, we had to be out the door by 7:15 so I just did the stationary bike for 45 minutes. Not the greatest, but hey, it's better than nothing. The waffle was from a small family owned restaurant (kinda coney island-ish). =/

And if possible, today was worse. out for breakfast and a graduation party.

breakfast: Bob Evans. bowl of oatmeal. mini berry parfait, but then my mom made me eat half of her buttermilk biscuit and half of her hotcake.

lunch: special k protein plus, skim milk, carrots, apple, dannon nonfat yogurt

dinner: little bit of chicken, steak, 2 meatballs, roll, carrots, asparagus, squash, broccoli, mushrooms, chunk of mozzarella cheese, chips, salsa, few M&Ms, 1/2 cup of coffee gelato, chocolate dipped strawberry, half piece of chocolate cake, small brownie, small chocolate chip cookie, strawberries, grapes.

people kept just piling food on my plate telling me to eat more. so now i can barely move and freaking out a little bit. I know I should just call it a skip day and forget about it, try to do better tomorrow, but it's hard. You all understand, don't you?

 

hey everyone

VARSITY-youre sooo active all the time, dont worry about it!  it actually really isnt that bad if you look at it.  coney island, are you from brooklyn?

sat-

toast, pb, apple

chicken wrap from restaurant, few potato chips-still wondering how to count non-chain restaurant food?????

random veggies, fage yogurt, plum, some dried fruit

roll, 2 slices cheese, veg salad w/ lots of trail mix, some strawberries, olives, string beans..

1/3 kashi bar, yogurt, apple

i had the flu today but i had to eat as much as i could anyways because i have a weigh in on monday morning- its so aggravating to have to eat at time when other "non-eating disordered" people would never have to but anywayss....

 

breakfast: fiber and fruit cereal, vanilla soymilk, plum, plain lowfat yogurt, sliced almonds

snack: chocolate chip cliff bar

lunch: 2 eggs, wheat wrap, turkey, veg cheese

snack: a few multigrain crackers

dinner: slice of pizza with veggies and side salad

snack: only 8 chocolate ice cream with rainbow sprinklesss 

Eating has been rather difficult for me over the last few days. I lost two pounds from walking around Italy, but my doctors weren't that worried b/c they were expecting it. But they did tell me my goal weight, which I am not comfortable with AT ALL. I keep thinking "Why are you in such a hurry to eat the foods that are fattening you up?" So I've gone back to my old obsessions of drinking 8 glasses of water to "speed up my metabolism", and chewing each bite 20 or 30 times because it supposedly makes you take in fewer cals. Hopefully once my doctors see how this affects me they'll compromise and take my GW down a little bit.

I don't know exactly what I'm eating today.

Breakfast- Oatmeal with pumpkin mixed in, WW English muffin with SNB, egg, nectarine

Snack- 100 cal bag of popcorn and blueberries

Well, I know I don't post my food here (still have that wierd problem with thinking people will judge me by it... o__O;) but! I thought I'd let you all know I'm not counting today. Or tomorrow. Or the day after. :] I'm just shooting for as much as possible. I feel quite free in doing it, though I'll be facepalming if I come to my next weigh-in and find out I've lost! D'oh. Oh well!

Nat: Sorry to hear you're poorly! Even if you have to gain, remember your immediate health is important too! ;[ Maybe make a few liquid-based meals, like some noodle soup? :] They always make me feel a lot better.

Aquaev: Eep. I understand with the GW - mine is about 155lbs! I've NEVER been that big before, it's scary. .__. So I plan on getting there through mostly muscle as much as I can. Talk reasonably with your doctors, though, I'm sure they'll understand.

lala--no one will judge you, if anything, someoen might be able to offer some suggestions.  with not counting cals, i know that yesterday i wanted to sort of try that but i deff overestimated the wrap at first i think, and im still really unsure--any help?? but if  i didnt look it up i wouldve had a really low caloric day.  so i guess just try and make sure that you dont eat too little, bc thats what would have happened to me i think.

Peanutbutter- here are a couple of sites I like for veggie recipe

www.riverford.co.uk

www.netmums.com (This one isn't just for vegetarian recipes but look in the A-Z under vegetarian recipes)

Agruskin- I estimate everything now as It's pretty impossible to count everything exactly unless you eat everything packaged, just look at the individual components of what you ate..sooo chicken wrap (wrap, chicken, salad, sauce?) You can look up similar stuff and guesstimate portions and stuff vaguely. Also thanks for the advice about portable snacks, I don't want to take the Ensure as it would look weird drinking it in front of the other staff, obviously they don't know about my situation I suppose i could manage to take some dried fruit in a little bag or a cereal bar.

Lala- Well done for not counting, eventually I guess it's the only way to truly break completely free from this disorder although make sure sneaky ed isn't using not counting as an excuse to undereat.

Didn't weigh today as woke up with 10mins until I had to be at work so literally washed, dressed and dashed out the door, weigh-in postponed until tomorrow...Also tomorrow I have my assesment with the ed clinic finally after waiting for months! I'm utterly terrified about what they might say or do, also that they might not be able to help me as I feel like I'm really counting on them to help make me better, or that they might not think there is anything wrong. EEEEEK!!! Too many worries, I'm gonna go to bed and try not to think about it...

headingup:  I definitely know how you feel about balancing weight gain/work/snacking in front of co-workers.  I just finished up an internship, where I worked from 9 to 5 every day.  I always took some sort of Carnation Instant Breakfast/protein shake and a carton of juice/dried fruit (2 of each) to have for a morning and afternoon snack (in addition to lunch!)  My co-workers would always joke about how much I snacked during the day, but I just told them I was "bulking up" (kind of in a jokey way) and left it at that.  It did make me feel a little bit weird at first, but we all got used to it.  And I don't know how I would have ever gotten in enough calories without those snacks!

Okay so today...

Breakfast:  1 cup Fage 0% with 1/2 lowfat berry granola; 1/2 egg whites with 1/2 medium avocado; peach

Snack:  protein shake with 1 cup plain soymilk, 1 large banana, 1 scoop protein powder

Lunch:  2 ears of corn, ratatoille (a LOT), 1 piece of french bread, 1 cup of berries

Not sure about dinner since lunch was a big family affair, though I know I should have something.  To be determined, I guess.

I just got fage TOTAL tonight. All they had was the total, but hey, it will be a good challenge for me! How do you all like to eat it. I was thinking about some honey and blueberries, but I do not know! Help!

Have any of you seen the NEW kashi products?! I found two NEW cereals!!! I got one of them. It is called 7 Whole grains and granola with walnuts and black currants! I cannot wait to try it!

Sounds like you all are doing awesome!

Likear-  Is ratatoille any good? It sounds it and I know it looks pretty :)

Lala-I sometimes feel the same way. But challenge yourself! You can do it. If you had to post what you ate anywhere, what better place than here? Do not be ashamed. We are ALL here to help and encourage you!

hey everyone-

HEADINGUP- i take protein shakes w me to places but i actually like to blend them w ice first, so i then put it into another portable cup and no one knows what im drinking.  also always granola bars. 

estimating-even when i look up the sandwich components, a wrap, the cals vary by a lot and i dont know what to do.

PSYCHOJ-post your menus, eventho youre maintaining, right?  itd be good motivation!  are you playing basketball?  i actually add sugar to fage when i have it, lol, or just plain.

sun-

2 slices toast, tbspn pb, apple

protein shake

roll, cheese, fage, pudding, plum

about 1 cup ice cream

veg salad w/ blueberries, trail mix,  1 cup cereal, 1 cup milk, 1 1/2 tbspns trail mix

apple, yogurt, peach

Upon request here is what I ate today. Thanks agruskin! :)

Breakfast: Kashi Cinnamon Harvest Cereal w/ milk(did not have much time and we have like no food, so not enough!)

Lunch:(went out to eat at Red Robin!) Turkey burger on whole grain bun w/cantaloupe (does not sound like a lot although it was like 600 cals. It was so delicious!)

Snack: Organic string cheese and a granny smith apple

Dinner: Skewers of grilled chicken, grilled peppers, grilled onions, grilled orange slices. LOTS of asparagus! And a big glass of milk too :) I love protein!

Snacks: organic apple and an organic banana, some of that new kashi cereal! IDK if I had anything else! I do not remember....

I am not allowed to do any exercises that hurt me knees. For right now at least. I got an exercise ball and weights today though. I think I have found what is majorly wrong with me. Chondromalacia(sp?) of the patella. Exercise makes it worse for right now. I have not gone to the gym in a few days and they are already better. I am going to see an injury specialist this week. Rest and I will be back to normal though. I could wrote more about it but I would rather not!

XXX

I do not think that I have been eating enough. But I am in my target range and I no longer stress about the cals. I am a growing teen and I am supposed to gain weight! It has been weird lately not going to the gym and exercising at home, but if I keep it up, my knee will be all better :)

Agru-I am not sure if I will/SHOULD go to basketball tomorrow. If I do not play, I will definitely go and watch though!

Hi, Im new to this forum thing.

I am 24 yrs old, 5'5" and currently weigh 102.  I was a distance runner and just overrevved my metabolism bringing me down to 102....  I havent run since April as I am trying to gain some weight.  I am just walking and weight lifting now.  Anyway, heres what I ate today.  Any feedback would be great!

Meal 1:

whole wheat flatbread, fat free cheese, sliced tomato, lettuce, fat free caesar dressing  (255 cal)

Meal 2:

3 oz wheat pasta with sliced tomato, broccoli, reduced fat grated parmesan cheese mixed in  (340 cal)

wheat bran cereal with blueberries and a splenda (190 cal)

 

Meal 3:

2 grocery store bakery cookies (300 cal)

3 reduced fat oreos (150 cal)

 

Meal 4:

cinnamon raisin bagel (250 cal)

organic, high fiber bar (130 cal)

fat free devils food cookie (60 cal)

Totals:

1675 cal    27.5 g fat   6 g sat fat     268 carbs (with fiber already subtracted out)

cowgirl:

Welcome!

 

To be honest, if you've been eating like that I don't think a "sped up metabolism" is the reason for your underweight state.  In fact, your metabolism has likely slowed down to be able to SURVIVE on that kind of an intake.

 

The only way back to a healthy body [working metabolism and function, muscle tone, plus weight gain...and an active future vs. a breakdown!] is to get your intake up a LOT.  Likely at least double what it is now.  You can build to that, but I would start with somewhere at LEAST in the 2000's.  As a nutrition consultant, you're caloric level is lower than most people on a weight loss diet.

Also, increase your FAT intake.  This is vital for regaining your period.  A contributing factor to amernorhea is a lowfat diet--even if the body fat % and weight is normal.

PSYCHO- Fage is the best! It has the most amazing nutrition of any yogurt! I had Fage Total yesterday with the compartment of strawberries attached to the side. But if I don't get that kind, it's really good with honey. Or to dip apples in. Or with blueberries and strawberries. The possibilities are endless!

I must find these new Kashi products. I don't like cold cereal much, but this cereal with black currants entices me...

I am making banana walnut bread today! I am going to eat it. I WILL.

Bfast- Oatmeal with SNB stirred in, mini WW bagel with veggie cream cheese, nectarine, egg

Snack- String cheese and blueberries

Lunch- Natural PB on WW potato bread (4 g of fiber per slice! WOOT!), chocolate mousse yogurt, Kashi soft baked bar, carrots

Snack- Berries, carrots, rice pudding, Yoplait kids, Boost smoothie

Dinner- Potato cheddar pirogies, garlic toast, slice of banana bread

Snack- Blueberries, orange, almonds, Clif Mojo bar, Ben and Jerry's, blueberry banana smoothie

Aquaev-Thanks so much! I will definitely have to try that! Banana Walnut bread? YUMMY! What brand is the pirogies? I think that I babysit for a family that eats them. (this family is awesome, they have tons of organic and all natural stuff, but they are not afraid to live a little! She shops at trader joes, too!) I love natural PB, don't you? I think it is better than "regular." At your store what kind of flavors of B+J'S do they have in the mini cups? At mine they only have like 2!

I have an appointment with the counselor. I am not nervous. There is not point in being nervous! But I feel like I get more "counseling" here than I do there!

XXX

(I will post what I eat/ate later :) )

hi everyone-

PSYCHO-  yum yum, youre a teenager, right?  dont worry about excercise, or try not to at least!  im sure youre so active, w or w/o bball.  if your knee hurts, maybe take a break so you can play even better later! GL w/ the counselor!!

COWGIRL-i agree, i think you need to eat more, esp if you say you have a fast metabolism, you might be losing on what youre eating.  im almost 25, a little under 5'4, but i think my goal might actually be in the 130s, eventually.  good luck, keep posting!!

TUFFSTUFF- you say youre a nutritionist?  thats so interesting!  for what its worth, and i hope you dont mind, im almost 25, slightly under 5'4, about 92lbs and have been restricting for about 3 years now.  ive never been overly active and am now striving to eat 1800-2000cals, i weigh on wed morning.  do you have any advice?  thanks and good luck!

Agruskin-Yeah I am teenager. Yeah, I am very active. The knee thing has really been bumming me out, but I actually am loving an exercise ball and the weights I got! I have recorded some shows that use an exercise ball and I am going try them after the counselor! I have really tried to incorporate a lot more protein since I am using the weights. My whole body hurt so badly yesterday, but I love that feeling!

I just finished making peanut butter banana bread muffins! If they turn out, I might bring some to the counselor!

Cowgirl-Welcome! I hope that you find this place very encouraging and helpful; I know I do! I am also an avid runner. I messed up my knees by running so much for a year with like no food.[x-(] During recovery and weight gain I continued to run, but now I cannot. I will get back to running as soon as possible though! I just need to rest though. What do you think your goal weight will be? I know that most people would say at least 125(5 pounds for each inch over 5 feet) But with your distance running you may want to be lighter or bigger. Weight differs for everyone! I also noticed that you eat almost no fat. All the food was mostly reduced fat, low fat, or fat free. Try and add some healthy fat in there. I know for running, you need a lot of everything!(esp. carbs!) Add olive oil to your cooking, avocado, dark chocolate, NUTS, peanut butter, and tons of other foods! Like agruskin said, KEEP ON POSTING!

XXX