What you want to be doing is increasing your energy in your diet without increasing saturated fat - the "bad" animal fat that clogs up your arteries and is more likely to be stored as fat.
- Sweet Potato
- Brown Rice
- Rice Noodles
- Legumes (chickpeas, baked beans, lentils etc)
- 2 servings of fruit and 2 serves of low fat dairy adequate
should be included throughout the day in modest portions
- Lean Turkey, Red Meat, Fish, Tuna, Chicken, Egg Whites (1 egg yolk a day is fine), Cottage Cheese, Whey Protein Isolate (add to cereals, yoghurt, milk shakes) are the leanest forms of protein and should be included in each meal (at least 100g a meal)
Unroasted nuts, avocado, olives, salmon, seeds, LSA, flaxseeds, olive oil can be added to meals or snacks.
Try and eat every 3 hours to keep metabolism going and keep your portion sizes consistent. You are better off having your carbohydrates more during the day and the afternoon rather than a large load at night.