Gain or maintain weight and still keep running.

[runner211]

I love jogging. I am not looking to lose weight. I'm 25/5'11''/63kg.
So I started jogging after 5-6 months. I stopped the routine coz I thought I was losing weight. I would like to start jogging again and maintain or put on some weight.
Could someone suggest me a diet that would help me maintain a good physique on a jogging routine?
I don't eat red meat at all. Stopped completely when I was diagnosed withy slightly high level of cholesterol 2 years ago -quite high for a guy of age then.
Diet consists of mostly fish chicken veggies cereals beans nuts and fruits..

[Boss Man]

Hi Nick, good to speak with you .

In relation to the food choices you mentioned, how does a typical days eating pan out, in terms of meal times and what you eat at those times?

Thanks.

[runner211]

Hi Nick, good to speak with you .

In relation to the food choices you mentioned, how does a typical days eating pan out, in terms of meal times and what you eat at those times?

Thanks.

Boss man,

Many thanks for the reply


Morning

Tea, Few pancakes, banana, orange juice

Lunch
Red/Brown Rice, Beans, Okra, Fish, Orange

Evening Snack
Tea, Brown Bread & Jam, Almonds, Biscuits.

Night
Arabic Bread, Hommos, Fish, 2 Apples


I am also planning to start eating cereals (wheat bran or oat).
Due to the cholesterol history I'm reluctant to start milk - should probably stick to low fat or skimmed.
Tried eating avacodos but the taste was so bland that I couldn't take it anymore.

[Boss Man]

I will amend the diet you posted and make changes where I feel appropriate, which I will highlight .

Morning

Breakfast

Bowl of wholegrain cereal, eggs, banana, orange juice


Morning snack

(Chicken and an apple)


Lunch

Red/Brown Rice, Beans, Okra, Fish, Orange


Afternoon Snack

Chicken and wholegrain bread sandwich , (No jam)Almonds, (no biscuits).


Dinner
Arabic Bread, Hommos, Fish, 1 Apple


Evening snack

(Rice and beans, but could be seasoned with things like cracked black pepper, sea salt or spices.)

In relation to the Fish I'd limit to 50g per serving, so you're getting around 100g a day if you eat 2 portions, as this allows you to eat it daily without a significant risk of heavy metal accumulation on a weekly basis.

[runner211]

I will amend the diet you posted and make changes where I feel appropriate, which I will highlight .

Morning

Breakfast

Bowl of wholegrain cereal, eggs, banana, orange juice


Morning snack

(Chicken and an apple)


Lunch

Red/Brown Rice, Beans, Okra, Fish, Orange


Afternoon Snack

Chicken and wholegrain bread sandwich , (No jam)Almonds, (no biscuits).


Dinner
Arabic Bread, Hommos, Fish, 1 Apple


Evening snack

(Rice and beans, but could be seasoned with things like cracked black pepper, sea salt or spices.)

In relation to the Fish I'd limit to 50g per serving, so you're getting around 100g a day if you eat 2 portions, as this allows you to eat it daily without a significant risk of heavy metal accumulation on a weekly basis.

Thank you so much for the diet plan. Looking forward to it.

Would it help if I include Egg whites in diet?

[Boss Man]

Feel free .