Yes, I drink a protein smoothie for breakfast everyday, sometimes again at night if I’m hungry! I use 1 scoop of vanilla whey protein powder, 1/2 banana, and 1-1.5 cups of frozen fruit plus 1 cup of water and ice; the result is a giant and delicious smoothie for around 250-350 calories. Sometimes protein shakes taste kinda gross but this just tastes like a fruit smoothie; the whey powder actually is what helps it blend well and get so creamy and big!
I also sometimes have trouble getting enough fat in my diet relative to carbs and protein unless I make an effort. Here are some suggestions for healthy sources of fat:
One strategy I like to use to hit my macronutrient targets for the day is to have a salad for dinner. I start out with a base of spinach, lettuce, cucumbers, tomatoes, mushrooms, bell peppers, etc which is basically negligible in calories, then you can add pretty much anything based on your remaining calories/macros for the day. For example avocados, sunflower seeds, nuts, feta cheese, olive oil, hardboiled egg yolks if you need fat; fish, chicken, tofu, hard boiled egg whites if you need protein; or chickpeas, beans, corn, raspberries, chopped apple/strawberries/mango, dried cranberries etc if you have carbs left.
And 1800 cal/day is right on target if you still want to lose a little weight (because you really don’t have much to lose!) although you should be able to that up to 2100-2400 as your lifting intensifies. I also saw you were looking at Chicken Tuna—while I think her approach is more intense/restrictive than necessary for the average person, she definitely tells it like it is and knows what’s up; I’m a fan! Stay in touch and good luck!
Glad to hear the post was helpful and that you are increasing calories—it’s awesome that you’re prioritizing your health and long-term weight-loss over the “omg I’m so full on less calories” mindset that many girls wrongfully adopt! The best way to increase calories is by increasing the fat in your diet—fat has 9 calories per gram compared to 4 for carbs and proteins, and increasing fat will fit with your low-carb diet as well! Some suggestions for foods high in healthy fats are:
A good way to get a lot of these into your diet is believe it or not through a salad! Salads are great because you can tailor them to fit your calorie/macro needs. For example, add avocado, sunflower seeds, cheese, and olive oil in whatever quantities you need and that should take care of your calorie requirements!