View Full Version : 500 cal left to consume and i have no idea what to include in my diet

12-02-2018, 09:42 PM
So my daily calorie intake is 2380 cal.

And i managed to get only to 1872 which left a balance of 508 cal.

Here are my diet plan

Oatmeal (1 cup)
Skim milk (1 cup)
Protein shake (1 scoop)

Boiled chicken (110g)
White rice (1 cup)
Veggies : combination of brocolli , cauliflower and carrot


Scrambled egg (3 whole egg)
White bread (2 slices)

Protein shake (1 scoop)

Chicken grilled ( 110g)
Brown rice (1 cup) or Yam

What should I add to the diet ? I would prefer adding totally different food instead of increase the portion of a meal . I was thinking I could fit a meal between breakfast and lunch and after dinner . Im bulking btw if that matter . Thank you

12-02-2018, 09:50 PM
Ice cream

Peanut butter cups

12-03-2018, 01:28 AM
Are you hitting your minimum protein and fat requirements?

If your fats are low then I'd suggest dropping one of the shakes and replacing with something like cashew nuts as they're high in fats/calories and offer a good amount of protein.

12-03-2018, 01:58 AM
Get more fruits in there-this is an easy on the go meal
Add in:
1c. Greek yogurt
1/2c. Low fat cottage cheese
Berries& peaches
20gm walnuts (optional)
Mix together

12-03-2018, 03:03 AM
More fruits/veggies, and it would appear you''re significantly lacking in fat.

12-03-2018, 03:11 AM
Your lunch and dinner are very small, just double them

12-03-2018, 06:00 AM
Skim milk. Why bother? You need more fat, and more fruits and veggies.

12-03-2018, 06:39 AM
U are actually right , my protein intake was 29g surplus while my fat 10g deficit . Do you other subtitute for cashew nuts ?

12-03-2018, 06:42 AM
Thank you all for the help . I realized that my fat intake is quite low . I will be adding peanut butter bread on my diet and some fruits . If you have any recommendation feel free to share

12-03-2018, 07:08 AM
Ice cream

Peanut butter cups

These two together are the GOAT dessert.

12-03-2018, 07:38 AM
A single plum, floating in perfume, served in a man's hat