Is this normal/okay?

[galaxyfairy]

I have binge eating disorder that has completely wrecked me. Prior to this I had a restrictive eating disorder. As a result of this, whilst having knowledge of how calories etc work, I have very little personal experience on what really is enough food. I'm trying to lose weight at the moment as I'm horrifically overweight but given the previous restrictive eating disorder I'm trying to be careful. How does this sound?

Breakfast

• Peanut butter + marmite on toast.

= 265 calories, 32g carbs, 8g fat, 14g protein

Lunch

• One wholemeal wrap with squeaky bean vegan chicken, lettuce, bell pepper, cucumber, and a bit of Nando's medium peri peri sauce.

= 309 calories, 46g carbs, 6g fat, 17g protein

Dinner (this changes more, but stays within similar stats)

• Stir fry with rice noodles and sweet and sour sauce.

= 352 calories, 74g carbs, 2g fat, 8g protein

Snacks

• Tesco free from small pot of strawberry or banana yogurt
• PBN vegan banana protein shake with oat milk and electrolyte powder
• Veg1 multivitamin

= 232 calories, 19g carbs, 5g fat, 26g protein

End of day = 1158 calories, 171g carbs, 21g fat, 65g protein

What could I change here? I feel like this might be too little calories and too many carbs? Would really appreciate some non-judgemental advice.

Don't know your stats but I'd say you need to up your calories and protein. Have you looked at your TDEE by using a calorie calculator?

@safetyzone I am very, very large - I think my BMI is at 49 :(

I'm not sure what that is! How do I do that?

Try this: tdeecalculator.net

They are just a guide but might give you a starting point of how much you should eat to start with. Please don't set your weight loss speed too high, 500 calories minus your TDEE is plenty.

@galaxyfairy Total Daily Energy Expenditure
There is a calculator at www.tdeecalculator.net
But I have no idea if it's a good one or not can anyone else suggest on they know is good?

@safetyzone So this says I should be eating 2,253 calories a day, which means I should be on 1753, is that right? That actually feels like quite a lot - I don't even know what I'd eat to get it up!

Would I be right in assuming that you're Vegan? If not lean protein such as eggs chicken and fish would help

@MissCherryCakeyBun Yes I am :) Could do more tofu or beans instead...

[quote galaxyfairy]@safetyzone So this says I should be eating 2,253 calories a day, which means I should be on 1753, is that right? That actually feels like quite a lot - I don't even know what I'd eat to get it up![/quote]
Yep start from there, they're just a starting point and you can adapt as you go along. It will feel like a lot of food but don't try to eat too little when starting especially if you had eating issues before. Can you eat eggs or cheese? Otherwise pulses, nuts and seeds, avocados are all good foods to bump up calories.

@safetyzone Oooh avocados are a good shout, thank you! My current food diary looks quite low-fat and I know avos have a good chunk of fats in them so that should help there as well.

[quote galaxyfairy]@safetyzone Oooh avocados are a good shout, thank you! My current food diary looks quite low-fat and I know avos have a good chunk of fats in them so that should help there as well.[/quote]
Also off the top of my head, coconut milk, nut butter, chia seeds etc are all very good nutritious foods. Healthy fats will also give your health a boost.

There are a lot of carbs in those daily meals. I understand if you don't want to restrict any one food group too much but 171g per day is the top of the range for your carb intake (I think)

What about salad for lunch or a slice of bread instead of a very carb heavy wrap? Or eggs and 1 slice of toast for breakfast instead of the peanut butter and toast?

However this is entirely up to you. I try not to eat too many carbs (bread, pasta, rice) so I'm quite conscious of how many we consume without really realising...

@MrsJBaptiste thank you, these are some great ideas!