How do you guys get your calories in, in a healthy way?

Some of my go-to foods that are nutritious and easy to grab and go are to make a pot of quinoa and have it refrigerated and available, whole wheat bread, frozen bag of vegetables including corn, broccoli, carrots, peas, and cauliflower (Costco, big bags), canned sardines, canned salmon, canned chicken, protein powder, sprouted pumpkin seed (high in magnesium), peanuts (affordable, good source of fats), olive oil and olive oil salad dressing, lots of fruit and fresh vegetables, eggs (not more than 1/day on avg.).

Drink good beer. It's got a lot of what you need. Guinness if you're feeling hungry as you can almost live off of that.

The OP has gastritis and GERD, is alcohol advisable?

What is your prejudice against Big Macs? Big Mac's are healthy, they are just burgers consisting of beef, tomatoes, lettuce, pickles, and carbohydrates from the buns, all of which you need to live and train. It sounds too me like you just want to waste money on hippy foods you can post photos of to Instagram and virtue signal about how much healthier you eat than everyone around you. And I seriously doubt you need 3000 calories a day running low mileage.

Agree, burgers and fries are about as healthy as anything else for macros. Also agree OP probably doesn’t need 3000C. At 6’1”, I run nearly 20 mpw over two days, weight train four days a week for well over an hour, and do a few short HIIT workouts and am at a roughly 200C/day caloric surplus (going by my monthly muscle mass gain) even at barely 2500C/day.

The OP has GERD and gastritis and needs to avoid certain foods that may trigger and irritate his stomach.

I run about that amount, last week was 25 miles. I also walk for about an hour a day on top of that and do pushups as well.

I have a sweet tooth and usually a pretty big appetite.

To get healthy calories (I love the pizza and ice cream as well), I aim for several servings of fruits/vegetables. The Canada food guide recommends 5-10 servings of these. I find I need 7 or 8 to feel healthy.

Often I'll get these from

-1 Avocado

-1 banana

-1 apple

-1 orange

-1 handful of apricots

-1 bowl of homemade lentil soup (contains carrots, celery, onions, garlic, chic peas, etc)

-Wraps that I fill with either egg/chicken/turkey along with cabbage/spinnach/onions and sometimes peppers or even mushrooms. 1-3 wraps per day.

That's how I get my fruits/vegs.

On top of that, I'll often snack on chips. Quepesa organic chips are inexpensive and reasonably healthy.

I get a lot of calories from nuts. I'll have pistachios, sunflower seeds and almonds.

Sometimes I'll fry up broccoli or cut up a carrot and eat it raw.

After all of that I'll go for the junk food.

Nuts contain a lot of calories and fill you up in a healthy way.

The correct answer is, of course, eating 20-30 bananas in a meal.

My username indicates how I make up any calorie shortfall - but in reality I have to watch my calories even when running 50 miles per week. There are so many calories in my favorite (healthy) foods that a shortfall is not a problem.

What I need to focus on is getting enough protein , which I get from red meat, chicken, eggs, and protein powder mixed in milk.

....and it's not easy to keep enough fresh fruit and vegetables on hand. I buy bags of frozen vegetables. After a few minutes in the microwave I mix in tuna, or some hard boiled eggs, or a diced chicken breast (a little olive oil & salt). That gives me a few servings of my vegetables at once, plenty of protein and a great meal!

Tracking with you, but sometimes I go it a bit more primitive. Start with the big @ss bag of costco frozen vegetables, thaw a quart at a time in the fridge. Take the thawed vegies and skip the microwave - just dip them into a tub of the costco hummus or eat them as is. Some canned sardines on some whole wheat bread, or canned salmon or canned chicken. There you have it, with no cooking, no dishes to clean.

Sometimes i mix some frozen corn in with the costco vegetables to sweeten up the batch nicely. And any leftovers can get mixed in as well, if available.

Sure, it can be heated up if desired, but it doesn't have to be since those frozen vegetables are actually partially cooked before they were frozen.

Eat healthy, high calorie dense foods. Things like mixed nuts or nut butters are a great addition to your diet to bump up your calories easily. A couple of heaped tablespoons of almond butter as an example is around 250 calories. Also a typical scoop of protein powder is around 120-150 calories. Adding healthy oils to your food like coconut or olive oil is also an easy addition.

it's interesting you say that about oatmeal/porridge as I've found that in my experience too, especially if you make it with water and add sugar instead of salt (as is sometimes traditionally done). Adding milk makes it better, but it still feels a bit prone to that. I would always try to pair it with something else. In answer to the OP, trying to eat a normal healthy diet but to increase calories milkshakes, healthy fats, good protein etc. You can't just eat a load of vegetables and fruit and think you'll be OK.

Honey, they're nuts. All these food fadists.

I eat a balaced diet, 50% health food n 50% junk food.

3000kcal a day is quite easy to reach staying healthy, you could try something like 3 800kcal meals and 2 300kcal snacks.

To increase kcal easily just add good quality olive oil, avocado or oats, you can get to 35% of your daily calories from fats so it will be 116g of fats, just add some more oil in meals and nuts during breakfast and snacks.

To get in more carbs close to your runs drink fruit juice, sugar is actually very good for your body before and after running.

Try to put some protein in every meal like meat, fish, eggs, cheese or legumes. With a good portion of carb like pasta, rice... and some vegetables

Don't forget fruits and to drink enough water

I meant nuts not oats

Just cut out as much of the following as possible:

1. Dairy

2. Sugar

3. Wheat Flour

add as much of those as reasonable

1. Vegetables

2. lean meat

3. probiotic foods (kimchi, sauerkraut, non-dairy yogurt

You're a fruitcake.

You're welcome.

What's your beef with dairy? Some people can't process it well but some people can. Do you think no-one should consume it?