Irritable Bowel Syndrome Message Boards | Re: Calorie goals/protein goals

Sorry for the delay - I just now saw this!

Good for you for eating 5x a day! If you can, try to get into a "grazing" mode where you eat practically all the time. I eat probably 8 to 9 times a day, but never a huge amount. It takes some effort in packing meals into a cooler to take to work, but it's worth it.

I didn't see the restrictions you were talking about in the original post, so bear with me. I see that you're a C, which helps since I'm a C, too.

Here's a typical daily menu for me, so you can get an idea:

Pre-Breakfast (usually pre-workout) -
.5-1 cup of applesauce (unsweetened) and a piece of homemade bread (I cut my loaves to be about 90 calories/slice) [140-190 cal]
OR
soy yogurt [150]
OR
luna bar [170-180]

Post-workout:
1 cup lite chocolate soymilk + 1 scoop chocolate egg white protein powder [190]

Breakfast: (I usually don't eat breakfasty foods in the morning, but I'll give you an example of what I sometimes eat)
1 packet instant oatmeal + 1/4 cup quick-cook oats, 1 cup lite soymilk [275]
OR
1/2 cup (uncooked) Oat Bran made with 1.25 cups soymilk [190]

Lunch:
Leftovers, always with a piece of bread beforehand. Lately I've been into this mexican-rice thingy I created with baked tostitos, so if you like mexican food, let me know and I'll send you the recipe [300]

Snack:
Apple, pretzels [180]

Snack:
.5cup applesauce mixed with .5cup of pureed peaches/mandarin oranges/pineapple [100], piece of bread [90]

Dinner:
chicken breast with a potato/carb and steamed veggies (usually green beans), bread [300-400]
OR
something homemade or leftover with bread [300-400]

Snack:
bowl of Honey Graham Oh's cereal with soymilk [160]
OR
more leftovers [200]

Snack:
big salad with tomatoes and carrots and low-cal/ff dressing (Annie's Organic brand is SUPER good) [40] AND smoothie made with frozen unsweetened berries and 1 cup soymilk [90]

Total: between 2000-2200 calories, although I usually end up on the lighter side

I find that I do ok with eating a salad and a smoothie at night and I always have some safe veggies in my "leftovers" throughout the day. I like to make huge dishes of stuff like jambalaya or pasta with chicken, etc, and then freeze half immediately and eat on the rest for a week or so. I end up eating the same food a lot, but I like it. Also, since you said you don't do well with eating a lot at one time, you can try diving up the portions and eating them more frequently. And, of course, go slowly. If you've only been eating 1500 cal, don't jump up to 2000 tomorrow. Try for 1600 for the next week, then maybe 1700 after that.

I hope this helps, and I'm sorry I'm being so vague with the "leftovers" - if you're interested, I've got some fantastic recipes that are pretty easy to make and keep in the fridge for a long time. I think the most important thing is to eat as wide a variety of food as you can and still be safe, so let me know if I can help anymore.

--------------------
Elizabeth

all those years it wasn't IBS - it was celiac!
send me an email: liz@dopple.net

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