Ways To Increase Intake


I get asked a lot by people how I reach 3000 calories.

It can be simple if you incorporate denser foods. This can be hard for people struggling with an eating disorder because most of those foods are probably “fear foods”. That is EXACTLY the more reason to be eating them! Not only are you doing your body a huge favor, your mental health will improve the more you eat what you label as “bad”. You might even realize how much you actually enjoy certain foods that you haven’t allowed yourself to have in a long time. There should never be restrictions in recovery. Always listen to your body when it’s craving something.

Eat more FATS!

Fats are soooo good for you! You can read more about it here.


  • Add avocado to salads, sandwiches, eggs, toast, or simply just sprinkle on some salt and eat it with a spoon!
  • Use at least 2 tablespoons of nut butter always! Use 3-4 if you want! Not only is one tablespoon not satisfying but its like against nut butter law to have less. Add to oats (my fav), bagels, bananas sweet potatoes, ANYTHING! Even better, don’t measure!
  • Cook with oil! Olive oil, coconut oil, butter, whatever you use at home! It makes your food taste so much better and browns everything really nice. Unless you like pancakes sticking to the pan….
  • Full fat cheese is life! Add cheese to eggs, sandwiches, salads, etc. I love making avocado grilled cheese with 1/2 avocado and 2-3 slices of provolone and grilled like a panini. Perfection 🙂
  • Use eggs instead of egg whites. The yolks are the best part people! So healthy for you and has been called the “perfect food” for all the nutrients in the yolk. Click here for more.

Carbs are your friend!

  • Eating denser carbs like bagels, poptarts, granola, dried fruit, etc. are not only going to make you bloat sooo much less but it can actually make you less full for the next meal/snack. So eat as many carbs as your heart desires because they are just ENERGY!

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  • Ditch the diet foods! Arctic Zero, PB2, Bagel thins, Walden Farms syrups, you get the idea. I am going to be brutally honest and say those are going to get you no where mentally. Yes, you can gain weight incorporating all your safe foods but what good is that doing mentally? You need to be eating real foods so you can build a healthy relationship with it again.
  • Drink liquid calories! Again, may be a “fear” for many but hey, if it will cause a lot less bloating and make it 10X easier to reach your goal, I would definitely recommend it. Milk (not skim), juice, smoothies, hot chocolate, coffee with real cream and sugar are all great options to add on top of both meals and snacks.
  • Double up on portions. (Nuff said)


Snack Ideas:

  • Add oats to yogurt! I used to add around 1/3-1/2 cup oats to 1 cup yogurt and you barely notice it- making it easy to add without feeling like you are. It just gives the yogurt a thicker consistency and taste even better with fruit and granola!
  • Trail mixes with mixed nuts, chocolate, and dried fruit! You can really get creative with it 🙂
  • Snackanimals/Teddy Grahams with lots of nut butter
  • Clif bars, larabars, any bars will do 😉 but these are great because they are dense and all bars are so yum!
  • Banana Split made with ice cream, full banana, melted dark chocolate peanut butter or nutella, nuts, and of course spranks!
  • Protein Smoothies!
  • Peanut Butter Banana Wrap
  • Bake some cookies or muffins and have some with milk!
  • POPTARTS! I recently have started to like these again. My favorites right now are the chocolate chip cookie dough and the peanut butter 🙂
  • Big Bowl O Stuff! Basically is what it is. Use at least 1 cup greek yogurt, throw in all the fun toppings like cereal, protein bar, granola, nuts, protein powder, cookies, anything your heart desires ❤
  • Chocolate
  • Protein Bars! Be careful how reliant you are with these. They can be a safe option and its good to branch out but these are good to add on top of a snack.
  • Go out for Froyo or ice cream with someone! Make some memories 😉
  • Waffles before bed gives you good dreams….

Remember that you will be breaking a lot of rules you set for yourself and it may feel really uncomfortable at first, but guys, it is going to be so good for you in the long run!

I sometimes have more than one of those above at once. I also have a treat everyday to every other day. 

Remind yourself that not everything you eat needs to be 100% “healthy”. Its good to have a balance and that those treats are what will make you enjoy this process so much more!

The more you think about it and put thought into it, it could open doors to a lot of anxiety and time to opt out of it. Go with the flow and when your body craves it, go for it!

Your body will thank you for the nourishment ❤

What is your favorite poptart flavor?

Favorite place to go out to eat?


7 Comments Add yours

  1. emrecovers says:

    I like the cinnamon sugar poptarts! my favorite casual restaurant is panera and my favorite sit down restaurant is olive garden!


  2. Andrea says:

    Man girl this was soooooo helpful!!!! Thank you!!! So scary to eat more and tackle some of those categories that are definitely fear foods for me, but it will be best for me in the long run! Thanks for paving the way..: seriously, seeing you doing this helps me!! Thanks for keeping a blog and helping the rest of us 😊


  3. Andrea says:

    Thank you so much for keeping this blog and documenting your recovery process!!! Helps me soooo much!!! So scary for me to eat more and not be exercising to make myself “feel” better… But when I see others taking that challenge too, it gives me so much strength and power ! Thank you girl!!!


  4. ashkaufen says:

    Thanks so much for this. Inspiring and encouraging. I try so hard to make myself eat denser foods and to control my exercise. You are one tough chica! I’ve been out of recovery for a long, long time, however now my husband and I want to have a baby. If we’re going to make that work, I need to really embrace increasing my intake. Gulp, here I go! Wish me luck 🙂


  5. Floey says:

    This is such a great post dear! Thanks for sharing 🙂 Do you have a youtube? You should make one!


  6. I cannot thank you enough for posting this. It is extremely helpful, and the tips and guidance you provided is both reassuring and beneficial. I’m working on increasing my intake, and while it is difficult, that doesn’t mean that it’s impossible. Thanks again, Emily! 🙂


  7. Grace says:

    Thanks so much for this! I’ve been trying to get back to a healthier relationship with food and this helped a lot! I like strawberry frosted and frosted cinnamon sugar pop tarts. I always used to have them with Yoo-hoo! My favorite place to eat is at this Amish breakfast buffet near where I live! So so yummy! 😋

    Liked by 1 person

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