Diet Advice for picky eater!

johnn

Hi I am 5' 8" and currently weigh in at 74kgs, my goal is to add lean muscle and cut down my bodyfat. I traing 4-5 times a week between Soccer & the gym, but think my diet is really holding me back. Part of the problem is i am a picky eating in that i dont eat many fruits or veg so i'm trying to think of things i eat that are healthy! i am thinking something along these lines, any advice would be appreciated!

Breakfast: Scrambled Eggs, made with 3 eggs and low fat milk, fried in pan with a little butter.

Lunch: Chicken, brown bread.

Snack: 2 Apples

Dinner: Here is where i am struggling a little, i would eat something like a chicken breast with carrots & peas. But what do you put on your chicken that is low fat, i assume most sauces are bad, or do you just eat it dry? Is frozen veg ok?

Snack: Protein shake

Any suggestions?

cmyk

For the chicken you can put herbs and spices on it, bake it in tin foil for 20mins. Make sauces from onion/garlic/herbs and tinned tomatoes. You can make curries with coconut milk. There's tons you can do.

I doubt you dislike all fruit and veg, just work with the ones you like, or try doing them differently, roasting, steaming etc. You seem to be lacking in fats and carbs if you're doing that much training?

johnn

cmyk wrote: »

For the chicken you can put herbs and spices on it, bake it in tin foil for 20mins. Make sauces from onion/garlic/herbs and tinned tomatoes. You can make curries with coconut milk. There's tons you can do.

I doubt you dislike all fruit and veg, just work with the ones you like, or try doing them differently, roasting, steaming etc.

Are the fried eggs ok? i am using 3 full eggs, i thought i read someone say that you should only use the eggs whites?

cmyk

johnn wrote: »

Are the fried eggs ok? i am using 3 full eggs, i thought i read someone say that you should only use the eggs whites?

In terms of cholesterol you mean? Best thing is to do some research yourself on that one and make up your own mind. As far as my understanding goes it's only really an issue if you already have cholesterol issues, but I'm open to correction on that.

I see one of your goals is to add mass, your diet off hand looks a bit low in total cals depending on your portion size, you'll need to add a lot more food if that's the case. I was guilty of this myself, so what seems to work for me is to up your food intake each week and just record what effect that has on your weight.

johnn

cmyk wrote: »

In terms of cholesterol you mean? Best thing is to do some research yourself on that one and make up your own mind. As far as my understanding goes it's only really an issue if you already have cholesterol issues, but I'm open to correction on that.

I see one of your goals is to add mass, your diet off hand looks a bit low in total cals depending on your portion size, you'll need to add a lot more food if that's the case. I was guilty of this myself, so what seems to work for me is to up your food intake each week and just record what effect that has on your weight.

No i just mean would the eggs still be "good food" despite being fried or are they likely to be more fattening. i dont particularly want to add much mass, just want to keep training and get a more defined look around the abs area, i assume to do this i would have to eat a calories deficit rather than eat more.

carg72

Had the same problem a few years ago myself...found the chicken right boring. Then I started using cajun spice (just a little) or slice the chicken breast put a dessert spoon of low fat philidelphia in and grill. Other options are using other herbs to roast the chicken in. Lemon and herb chicken is good. Garlic and stock cubes add flavour too. I used to use those jars of sauces, e.g. uncle bens curry or dolmio sauces - muck! Full of additives that make you crave more food even after your dinner -don't have any of them in the press now! Literally use spices and they really add great flavour!


I do think your calorie intake is a little low. Try having a yoghurt for more protein or eggs or add a healthy carb to yo dinner! Don't know do you like fish but if you do it's very easy to add flavour to fish!

Colm_OReilly

Fat won't necessarily lead to putting on fat, so the first thing you could do is get that idea out of your head.

You're not eating an excessive amount of carbohydrate either. Maybe get some ham or deli turkey in with that snack and a handful of nuts, might help you out.

Some spices might help with the variety, as has already been mentioned.