When we talk about goal setting related to nutrition (gaining or losing weight), we first need to identify and set a clear goal and devise a plan while keeping individuality and adherence in mind. Taking the necessary steps in terms of calories and or macro nutrients (total energy ingested), we need to establish parameters, set realistic targets for our desired body composition and our energy expenditure. With health in mind, we should also be sure we are eating foods high in micronutrients.

Below is a list of healthy foods high in calories, great for gaining and maintaining weight.

Foods Calories

Whole milk Per glass (200ml) 136kcal

White rice 100g Cooked Rice. 135kcal

Nuts and nut butters 100g Peanuts contains 567kcal

Red meats 100g Sirloin steak raw weight 201kcal

Salmon and oily fish 100g Salmon calories raw weight 209kcal

Dried fruit 100g Raisins 299kcal

Avocados 100g Avocado 160kcal

Healthy fats and oils 10ml Olive oil 80kcal

Granola 50g Granola 236kcal

Breads containing nuts, seeds, or dry fruit 100g Maltana Fruit Loaf 270Kcal

Cheese 100g Cheddar cheese 402kcal

Whole eggs 1 Large whole eggs 71kcal

Full fat yogurt 100g Plain full fat Greek yogurt 220kcal

Coconut 100g Coconut 354kcal

 Examples of low calories snacks and meals

1. 500g of 0% fat Greek style yogurt with added 0 calorie flavour drops contains 47g of protein and only 285calories

2. 2. 30-50g Porridge oats with 80-100g of frozen blue berries microwaved adding almond butter 7-12g and 10-50ml milk or milk substitutes to preference is a great filling way to start or end your day.

3. Chicken or prawn seaweed wraps with bell pepper and onion stir fry. Load you chosen meat and vegetables into large or small crunchy seaweed wraps to fill up, spread 300g of vegetables and 200 grams of prawns or chicken into 3-4 wraps, add extra light mayo or sriracha to taste. 350-400 calories

Conclusion

These selected foods are just some of the commonly used ingredients in “healthy” meal preparation. If you are someone who struggles to lose weight you may not have been aware of the caloric density of some of your favourite snacks and food choices, don’t worry at Buff performance we try to give tips for athletes and health enthusiasts no matter their personal goals. Give some of these food and snack ideas a go and let us know what you think or if you too have discovered recipes you like to share them with us. Eating good for you foods keeping your health, body composition and performance goals in mind.