Dietician Was No Help! Need A Meal Plan

[answerseeker]

I need to get my weight up and get my nutrients. I've been supplementing with Ensure shakes but need more. I get in a rut with lunch. I homeschool my son and by the time I make his lunch and get our schooling done I am drained of energy. So lunch is usually not well planned out for me.

Today I had a bowl of rice noodle soup (homemade) but I doubt it was very many calories.

What are some calorie rich nutritional lunches?

I saw a dietician who my GP referred me to, only to be told eat peanut butter and nuts. She told me to get 2500 calories in me a day but never told me how. It's actually pretty hard to get that many calories without eating fast food and junk!

[Adalaide]

I'm rather a fan of leftovers from last night's dinner for lunch. It solves the problem of planning (other than making enough to have leftovers) and of actually making things. If that doesn't appeal to you, why not plan your lunches as something you can both eat? That way you only have to plan one thing and it will simplify things for you. Supplementing with snacks of veggies with nut butter as an afternoon snack would be a great way to pack in some extra calories and nutrients too.

 

You can also try making meals you do make richer. Add cream, sour cream, cheese, make sauce for your veggies, have dessert, learn to bake if you haven't already, just have bigger portions.

 

Things I'll do for lunch when I do cook: burgers. I don't even go fancy, I keep those frozen ones in my freezer. You could go double or stack cheese on it. Have sweet potato fries or a roasted veggie with a sauce for calories. If you prep a bunch of veggies at once for that it won't even take a lot of time, just throw them in the oven to roast. I may make quesadillas for lunch a little too often I think, which always means sour cream. You could make beans and rice with it. Something I do, not to add calories (although it does) but to add nutrition is to have milk with my meals. Are you drinking whole milk? The calorie difference isn't huge, but it's there. Have milk with every meal as long as you tolerate it. A tall glass is something like 300 calories, more if you add chocolate syrup (which you can make yourself if you're into that sort of thing).

 

You don't need to look for big solutions, just go for little things you can change. But mostly eat lunch. Eating at all will help and imo planning lunch together will be the easiest way to jump that hurdle. There is nothing special about gluten that he needs it in his lunch.

[pricklypear1971]

Avocados: guacamole, etc.

Bake with nut flours and coconut.

[anti-soprano]

Adelaide- My mouth is watering over here from reading your post!  

 

I have such a sweet tooth, I'd probably go all junk to put on some lbs.  Nutella, nutella, and nutella.  Dairy is a great idea if you can handle it- as well.  Except I would go for the ice cream/froyo and greek yogurt (tons of protein!)  instead of the sauces, sour cream, etc.  Pie.  Pancakes and BACON for breakfast.  Oh the possibilities!

 

I'm sure it's more complicated than that, though, reading your other post tonight.  What can you tolerate???

 

Shellie

[GottaSki]

I agree with Addie...small adjustments and additions are the best way to go.

 

Good fats...avocados, coconut oil, nuts...

 

If you can do dairy...cheese and goodies like ice cream and pudding.

 

Have your nutrient levels been checked since you removed gluten?  Mine raised consistently but were not in strong normal ranges until nearly two years gluten-free.  Same goes for weight....it can take a long time for your body to adjust ...as long as you are eating three healthful meals plus treats I wouldn't worry too much about weight and counting calories during your first year gluten-free.

 

Hang in there

[Juliebove]

Olives are great!  Also try adding olive oil and coconut oil to your diet.

[Piccolo]

Hey,

 

I'm in nearly the same boat as you.  It has taken me 40+ years just to gain a few pounds.  My normal weight for many years was 73 pounds.  Only in the past year have I been able to gain and at last check up I was up to 85.  That is just a few pounds under my 9 month pregnant weight.  So yes there is hope.

 

One thing I do for calories is eat dried fruit after my meal.  I'm not hungry but I do it for the calories.

 

My all time favorite for yum is to cook rice then mash an avocado and mix them together.

 

Susan

[answerseeker]

Olives are great! Also try adding olive oil and coconut oil to your diet.

I use olive oil pretty much daily! And I cook my pancakes and other things in coconut oil.

[answerseeker]

I agree with Addie...small adjustments and additions are the best way to go.

Good fats...avocados, coconut oil, nuts...

If you can do dairy...cheese and goodies like ice cream and pudding.

Have your nutrient levels been checked since you removed gluten? Mine raised consistently but were not in strong normal ranges until nearly two years gluten-free. Same goes for weight....it can take a long time for your body to adjust ...as long as you are eating three healthful meals plus treats I wouldn't worry too much about weight and counting calories during your first year gluten-free.

Hang in there

Lol yep I've been eating pudding for dessert! Going to give some chocolate milk a try. I need to see how I tolerate the dairy

[answerseeker]

Ok thanks everyone. I think I'm going to make a batch of homemade tortillas. The gluten free ones I've tried are not good but homemade gluten free are yummy. Quesadillas were a lunch staple before diagnosis.

I just need to get my energy back so I can make some stuff!

[Adalaide]

I don't make quesadillas with flour tortillas, I just use Mission brand corn tortillas. I'm far too lazy to make a flour tortilla and I've never found an even halfway decent replacement. They're a little smaller, but the crisp when you fry them (especially if you use a teensy bit of butter on the outsides) is extremely satisfying.

[LauraTX]

White corn tortillas also are pretty good for quesadillas, they just usually come smaller, but they taste less "corn-y" to me so I like them better for soft tacos and such.  They are also pennies on the dollar to store bought gluten-free tortillas like rudis.  I have never put butter on the outsides of them, I need to try that!

 

But overall I think doing the opposite of what someone on weight loss does may help you.   Instead of shaving calories, try to add just a little more to things and eat fuller meals.  Snack when you can, and try to see what you like that is higher calorie yet not totally junk.  Make higher calorie swaps when you can, like if you like yogurt, try those brown cow ones that are full fat (not really a fatty food though) and higher calorie, etc.