the easiest way to switch is to replace a little of the volume food with a more calorie dense one.
some things based on what you are eating:
- you're having yogurt, add granola. 1/4 cup has about 200 cals depending on the brand. you could just add a Tablespoon or two if that's all you need.
- if you're having oatmeal stir in a Tablespoon of nut butter or some canned pumpkin. some people also like adding an egg in before they cook the oatmeal so you get a bonus 70 cals and protein and fat.
- have 4oz portions of meat instead of 3 oz
- have half a Tablespoon of olive oil instead of the i can't believe it's not butter. you'll add 15 cals
- cook your eggs, spinach and other vegetables in a teaspoon of olive oil per serving. that will add 40 cals.
- do you weigh your sweet potatoes? because i bought the absolute smallest sweet potato that was in the bulk bin and it's almost 400 grams. sweet potatoes run just over 100 cals per 100 grams. if you're buying the super tiny portion controlled sweet potatoes in the packages, then that 100 cals of sweet potatoes is realistic. but if you're buying from the bulk bin you're likely getting a lot more calories in that sweet potato. in which case you can have half of that sweet potato and a serving of some other vegetable, perhaps with a little cheese to get the same volume, but a few more calories.
- have a cup of fruit with an ounce of cheese or nuts. or a few ounces of yogurt. not more cups of fruit.
- don't buy the portion controlled 100 cal rounds of bread. buy something like ezekial which has 85 cals a slice. in having a sandwich you'll add 70 cals to the thins.
- check your canned chicken info. on the 14th it looks like you have 2 2oz servings for 120 cals and 26 protein, but the day before you had swanson 3oz in water, 6oz for 140 cals and 26 g protein. some variation between brands is normal, but this looks a little off to me.
- top your baked potato. if you don't want to do butter, sour cream, cheese and bacon then try spices with a teaspoon or two of olive oil or broccoli with cheese. if you aim for a portion of potato [about 100 grams] that gives you more room for calorie dense foods. you could even do cream cheese, spinach and a little hot sauce if that's more your flavor.
- don't steam your asparagus, cook it in something. i love a little olive oil and curry powder. or you could have your asparagus in scrambled eggs.
another thing to look at is servings of food. if you break down the usda recommendations your minimum should be 16 servings of food. 2-3 dairy, 2-3 protein, 3-5 fruits, 3-5 veg, and 6-11 grains. if you want to go lower on the grains and split the 6 servings between the other categories, fine. but 16 servings of food total. drink a dairy and a fruit if you need to, but it looks like you aren't getting anywhere near those minimums most days. so instead of grabbing a granola bar or ice cream, which doesn't really count towards anything you need to aim for a vegetable and a protein. part of the problem seems to be that you eat lots of portions of one thing in a day and then switch to quick calories. now if you were eating something that was balanced with carbs, fat, and protein that would be one thing. but you seem to go for things high in carbs without any protein or fat to balance them out. so you get really volume full on these things and then have to shovel in bars to get you calorically to where you need to be. it's the difference between having three cups of broccoli and having a half cup or 3/4 cup of brown rice with a cup of broccoli and an half ounce or an ounce of cheese. every time you eat you should have a little carb, a little fat and a little protein.
-google first. ask questions later.