I've never found TDEE calculators accurate. Maybe it's the actual calorie availability in the plant-based diet I eat, or my workouts are somehow super metabolically active, but I've always needed 200-500 kcal more per day than it recommends (5'3, 23f, 2,500-2,700/day maintenance). Just a comment for anyone else who has tried tracking and found it really really difficult because you're starving even eating all the right things. You might just need more ❤️.
!!! This is an excellent comment. Definitely agree that following your own body and its needs is what’s important! I just suggest TDEE calcs as a starting point for intentional eating and meal planning but totally agree that they’re not the end all! Thanks for reading ❤️
I really liked this post. Read it, came home and made a bowl with lentils, chicken, feta, pickled onions, and sweet potatoes. What a great filling lunch.
The focus on whole, diverse, enjoyable foods was a great reminder to me to eat those things.
Any suggestions for great, filling snacks? My family eats dinner late and I have to have something reasonably filling by 4:30 to avoid eating… more processed things.
So helpful! I hate to say but I shut down my teenage son’s creatine requests bc I thought it was a tik tok thing. Also does frozen spinach/kale in smoothies provide the same benefits as cooked? I’m cruising into menopause so all of this is so timely, trying to build muscle and protect bones are my main goals now. After years, ha, decades, of focusing on ‘thin’. Thanks for this post!!
Love this and would love more sports nutrition content! I’ve been lifting heavy for about 10 years but I’m struggling with eating enough and the right amount of protein lately. Tack on approaching midlife and my body isn’t happy - low energy and my progress has been slower than I’d hoped. Meal prepping truly is the key but thanks for the reminder to make it a priority!
Really enjoyed the post, and I’m looking forward to reading the e-book when it’s finished.
I’m trying to be just a little more intentional about food and exercise to improve my health, rather than get bogged down in the daily grind and revert to just getting food on the table that is easy and the kids won’t overly whine about - still healthier than the standard American diet but certainly not optimal or intentional. I’m trying to psych myself up to give Chronometer a try, as I hate the hassle of tracking food intake. In the mean time I’m going to saute the extra chard I didn’t use at dinner to put in an omelet tomorrow, and soak some chickpeas to cook and make hummus.
Sports dietitian here. I have yet to find a substack where I agree with 100% of the nutrition advice or content they say (sometimes it’s even harmful). But this post nails it. Stumbled upon your posts about wellness shit, staying for the accurate nutrition stuff too. Such a tough field when there’s so much inaccurate nutrition “advice” out there. Really well done 👊
My favorite dessert (especially when I’m still hungry after dinner on a day I’ve done a tough workout) is to mix Greek yogurt, a scoop of protein powder, and some choc chips or nuts or pb. That right there can be 30-40g! Also a great snack 😊
I know is not a whole food, but speaking of dessert (the other reply to your comment), I love protein bars. 20g and tastes just like a candy bar (that you have to chew a lot). I get the very low sugar or sugar free ones by Pure Protein.
Very timely for me, I just started to exercise 3-5x per week to help with depression and weight loss after a 20lb weight gain this winter. I have never been a dieter and have a healthy body image but it is nice to have some guidance/direction, especially in the nutrition category that doesnt feel bro-ey. Thanks for your time and expertise!
I am so ready for the ebook! Hope to catch it when it comes out. Really digging your posts and recipes. It’s the perfect blend of no-shame and yummy-food but I-still-care-about-my-health I’ve been looking for.
I wondered what you thought about egg whites, as a way to up protein? My friend is a holistic nutritionist and that's what she suggested, but (being rather cynical all around) I wasn't sure. I eat whole eggs daily.
Thanks for all the tips! I struggle so hard meeting my caloric requirements since starting lifting. One thing I like to do is make a latte every morning with a full bottle of flavored protein milk. That knocks almost 30g out first thing in the morning. I used to use creatine until I found out I have a kidney cyst, and the cyst REALLY liked creatine, so I can't anymore 🥲 I miss it. And the gains I got from it. It was practically immediate and I always felt pretty good.
I've never found TDEE calculators accurate. Maybe it's the actual calorie availability in the plant-based diet I eat, or my workouts are somehow super metabolically active, but I've always needed 200-500 kcal more per day than it recommends (5'3, 23f, 2,500-2,700/day maintenance). Just a comment for anyone else who has tried tracking and found it really really difficult because you're starving even eating all the right things. You might just need more ❤️.
!!! This is an excellent comment. Definitely agree that following your own body and its needs is what’s important! I just suggest TDEE calcs as a starting point for intentional eating and meal planning but totally agree that they’re not the end all! Thanks for reading ❤️
I really liked this post. Read it, came home and made a bowl with lentils, chicken, feta, pickled onions, and sweet potatoes. What a great filling lunch.
The focus on whole, diverse, enjoyable foods was a great reminder to me to eat those things.
Any suggestions for great, filling snacks? My family eats dinner late and I have to have something reasonably filling by 4:30 to avoid eating… more processed things.
So helpful! I hate to say but I shut down my teenage son’s creatine requests bc I thought it was a tik tok thing. Also does frozen spinach/kale in smoothies provide the same benefits as cooked? I’m cruising into menopause so all of this is so timely, trying to build muscle and protect bones are my main goals now. After years, ha, decades, of focusing on ‘thin’. Thanks for this post!!
Hah I caught my teen gym bro son making a sandwich where the filling was creatine & protein powder. Thanks, TikTok:)
It’s taken a year to reprogram myself to thick creatine’s legit for middle aged ladies.
Love this and would love more sports nutrition content! I’ve been lifting heavy for about 10 years but I’m struggling with eating enough and the right amount of protein lately. Tack on approaching midlife and my body isn’t happy - low energy and my progress has been slower than I’d hoped. Meal prepping truly is the key but thanks for the reminder to make it a priority!
Really enjoyed the post, and I’m looking forward to reading the e-book when it’s finished.
I’m trying to be just a little more intentional about food and exercise to improve my health, rather than get bogged down in the daily grind and revert to just getting food on the table that is easy and the kids won’t overly whine about - still healthier than the standard American diet but certainly not optimal or intentional. I’m trying to psych myself up to give Chronometer a try, as I hate the hassle of tracking food intake. In the mean time I’m going to saute the extra chard I didn’t use at dinner to put in an omelet tomorrow, and soak some chickpeas to cook and make hummus.
loved this whole post!! I’m early on in my lifting/fitness journey, so still learning, and this was super helpful!
Sports dietitian here. I have yet to find a substack where I agree with 100% of the nutrition advice or content they say (sometimes it’s even harmful). But this post nails it. Stumbled upon your posts about wellness shit, staying for the accurate nutrition stuff too. Such a tough field when there’s so much inaccurate nutrition “advice” out there. Really well done 👊
Well this made my day!
I would love to learn more about how to hit your protein goals. I find it impossible! How do you hit 170 per day?!
My favorite dessert (especially when I’m still hungry after dinner on a day I’ve done a tough workout) is to mix Greek yogurt, a scoop of protein powder, and some choc chips or nuts or pb. That right there can be 30-40g! Also a great snack 😊
I know is not a whole food, but speaking of dessert (the other reply to your comment), I love protein bars. 20g and tastes just like a candy bar (that you have to chew a lot). I get the very low sugar or sugar free ones by Pure Protein.
Very timely for me, I just started to exercise 3-5x per week to help with depression and weight loss after a 20lb weight gain this winter. I have never been a dieter and have a healthy body image but it is nice to have some guidance/direction, especially in the nutrition category that doesnt feel bro-ey. Thanks for your time and expertise!
I am so ready for the ebook! Hope to catch it when it comes out. Really digging your posts and recipes. It’s the perfect blend of no-shame and yummy-food but I-still-care-about-my-health I’ve been looking for.
Hi Anna,
I wondered what you thought about egg whites, as a way to up protein? My friend is a holistic nutritionist and that's what she suggested, but (being rather cynical all around) I wasn't sure. I eat whole eggs daily.
Thanks for all the tips! I struggle so hard meeting my caloric requirements since starting lifting. One thing I like to do is make a latte every morning with a full bottle of flavored protein milk. That knocks almost 30g out first thing in the morning. I used to use creatine until I found out I have a kidney cyst, and the cyst REALLY liked creatine, so I can't anymore 🥲 I miss it. And the gains I got from it. It was practically immediate and I always felt pretty good.
Thank you ! 💪🏻
Reading this post on the train made me so incredibly thirsty...
Really interesting, thank you 🙏🏻 Lots to muse on. Do you have any advice for vegans?
LOVED this