Would have to say, 'don't count calories, make calories count!'.
So, if you're eating a well balanced, earth-grown variety of foods, counting calories becomes pointless.
Yes, it is counter to what we've all been taught or raised to do -- myself included. But once you get 'it' you can stop counting 'macros' all together (calories, fat, protein, etc.) and actually enjoy foods and learn what you're body needs.
That said, when I upped my training routine, I found I need to adjust my foods. Not so much total amounts or calories but WHEN I was eating them. It's not just what you eat, but what your activities are and when you're fueling your body.
Eating the right things or right amounts of things at the wrong times can sabotage your efforts. Right things at the wrong time can lead to soft-belly even when you're working out like mad.
Probably easier to troubleshoot a typical day's food than just guessing in the dark. Tweaking what you're already doing is more sustainable......
Healthy 'snack' depends on what you ate before, and what you're going to eat later. Snacks for me can range from fruit, to a peanut butter sandwich, to a small meal, or some nuts, lots of water of course.
Sample breakfasts range from:
Breakfast Bowl: oatmeal+steelcut oats+ground flaxseeds + fruit + almond milk + splash of maple syrup or some cinnamon...
or
hot breakfast: qunioa,+ lentils + pepper + onion + mushroom + spinach + (sometimes lightlife sausage) + spices...served with good bread toast or not (makes good leftovers too for lunch or another breakfast).
2 options with broad range of proteins, plants, carbs and fiber so filling!!
