Meal Plan: Me Trying to Eat More
- Chelsea Magyar
- Apr 11
- 3 min read
Eating more is good. Eating more can be hard. When you are a person who struggles with disordered eating, is working on their relationship with food, and loves to work and train and live intensely, eating more is good and hard.
Here is a week of me eating "more." I am aiming for 2,000kcal+, 100g+ protein, cooking exciting foods, and eating fruits and vegetables. I'm also taking a break from gluten.
Supplements
Some of them may be good for you, but some of them are specifically for me, so be careful of copy+paste here:
-Creatine monohydrate, 5g daily (for building muscle and mental health; good for people who lift weights and like muscles 💪)
My preferred: https://a.co/d/iFrZGAj (such a good deal, and I think the quality is awesome)
-Collagen gummies, 2 gummies, 10kcal (for healing brittle and peeling nails; good for people trying to improve nail, skin, and hair health)
My preferred:
-or-
2) https://a.co/d/2HjSAJU (sometimes Costco is better, sometimes Amazon is better)
-Pre-workout powder, 1 scoop on workout days, 200mg caffeine (for workout energy and pump; good for people who aren't overly sensitive to caffeine and like to lift heavy things)
My preferred: https://a.co/d/0RdNAEt
-Omega-3 algae oil, 2 capsules with 300mg DHA+150mg EPA, 10kcal
My preferred: https://a.co/d/5QMoTxH
-Vitamin D3+K2, 1 capsule with 5,000iu+100mg (to help my Vitamin D deficiency; for people who have low Vitamin D, might be good to ask doctor before taking, but also many people are Vitamin D deficient)
-DHEA, 1 capsule with 25mg (to help my low testosterone lol; for people like me with Low T, ask your doctor first)
The supplements are super yummy when I swallow them with the pre-workout/creatine drink I make because the pre-workout tastes super yummy. 😋
Nutrition Summary (just calories listed for this plan, but belive me, you will get all the proteins and micronutrients 💕)
20kcal
Coffee 1
-Four Sigmatic Happy Gut Organic Ground Coffee (Amazon)
-Splash of unsweetened vanilla almond milk, 15-30kcal
Nutrition Summary
15-30kcal
Supplements+Coffee = ~50kcal
Breakfast (400kcal and 20g+ protein target)
-40g old fashioned oats, 150kcal
-16g Simple Truth Organic no-stir almond butter, 95kcal
-140g Private Selection Frozen Blueberries Strawberries & Mangos, 70kcal
-170g Fage Total Plain 0% Milkfat Greek Yogurt, 90kcal
Nutrition Summary
405kcal+supps+coffee = 455kcal
Post-workout/Morning snack (prepped while making breakfast, designed to tie me over until lunch, ~400kcal and 30g+ protein)
-40g old fashioned oats, 150kcal
-2 scoops Organic Protein Creamy Chocolate Fudge Flavor Plant-Based Protein Powder, 150kcal
-16g PBFit peanut butter powder, 60kcal
-140g Private Selection Frozen Blueberries Strawberries & Mangos, 70kcal
Nutrition Summary
430kcal+455kcal = 885kcal
Lunch (Monday-Thursday prepped on weekend, and Friday is leftovers, pantry food, or grocery store run)
-45g short grain brown rice, 150kcal
-Ground turkey patty turned to ground turkey, 150kcal
-1/2 package Green Giant Antioxidant Blend Frozen Vegetables, 50kcal
-1 serving Sweet Loren's Gluten Free Fudgy Brownie Cookie Dough, 110kcal
Nutrition Summary
460kcal+885kcal= 1,345kcal
Friday
This coming Friday happens to be Good Friday, which is a day of fasting (no to little food) and abstinence (no to little meat). This day is always beautiful amd tough for me as someone who is a practicing Catholic with an eating disorder. I want to fast and make an offering to the Lord in thanksgiving and repentance, and fasting is still psychologically disturbing for me. It's so embarrassing. I will likely receive a dispensation from the fasting this year, and instead of not eating, I will skip the cookie, eat foods without seasoning, and drink water instead of fun electrolytes. The Friday meal this week will likelu be:
-2 packets plain tuna, 140kcal
-1 can of green beans, 40kcal
-1 Tru Bar, 190kcal
Nutrition Summary
370kcal+885kcal= 1,255kcal
Snack+Coffee 2
-Carmel flavored coffee
-Splash of unsweetened vanilla almond milk, 15-30kcal
-3-4tbs sugar free coffee syrup
-Tru-Bar, 190kcal (Friday Bobo's PB&J Bar, 230kcal)
Nutrition Summary
190kcal+30kcal+1,345kcal= 1,565kcal
230kcal+1,255kcal= 1,485kcal (probably will skip coffee 2)
Dinner (2-3 meals, prepped Sunday night)
-1lb gourmet golden potatoes roasted in 15ml olive oil and spices divided by 3 servings = ~175kcal (part of eating more is being okay with estimating and potentially eating more; that's pretty tough for me, but I'm trying)
-5oz salmon cooked in lemon juice and spices, 170kcal
-1/2 bag Green Giant Tuscan Seasoned Frozen Broccoli, 75kcal
Nutrition Summary
420kcal+1,565kcal= 1,985kcal
Other Nights
-Crisp and Green Chicken Bacon Ranch Salad, 380kcal
-Ice cream and smaller dinner, 270-420kcal ice cream plus whatever else
-Wendy's Apple Pecan Chicken Salad, 450kcal
-Sprouts Poke Bowl, 400-450kcal
-400-500kcal meal
Closing Thoughts
Good job you for trying to take care of your health. There is value in trying, even if you're not perfect. I'm not perfect yet. I'm sitting on the couch coping with still not being in an amazing relationship with food. But helping you helps me, so let's both keep trying.
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