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

Just cook for yourself and eat vegetables from the veg and fruit section in any grocery store.
It's not that difficult really.

Just eat a normal healthy diet: whole foods, mostly plants. If you are an endurance athlete you should eat carbs and don't under consume protein if you are strict vegan or something. If you eat more healthy you may improve your gastritis anyway.

Don't track calories. Over time calorie expenditure does not track 1:1 as online calorie estimates/watches would have you believe. The body will adjust its calorie expenditure from other energy systems to compensate, Herman Pontzer was able to show this.

In any event, running ~ 4 miles a day is well within the metabolic capacity of average human life.

Blend oats with water (or milk if you can stomach it). Takes seconds. I question whether you really need 3000 on 25MPW anyway.

Meat, fish, rice, vegetables. Good place to start!

5 Guys, double burger, fries, bottomless soda!

Make sure every day you eat two number 9s, a number 9 large, a number 6 with extra dip, two number 45s, one with cheese and a large soda.

Oh and a number 7 too

I don't count calories at all, but I also don't eat anything overly processed.

My diet consists of oats, clean local protein powder (5 ingredients), spinach, zuchinni, green beans, sweet potatoes, rice, ground chicken, grass fed beef, eggs, blueberries, bananas, kiwi, oranges, strawberry, oranges.

rotating between stuff like that and you'll be good.

I don’t count calories, but I don’t eat much processed food either. My dinner last night was a burrito bowl from chipotle, with a side of chips and guacamole. I ate 1700 calories from 75g of fat, 82g of protein, and 177g of carbs. However, most of the fats were healthy or natural, there was a lot of protein, and the carbs were normal (not pure sugar) as well. Eat healthily and eat a lot and you’ll be fine

The only thing I'll suggest is kefir. Since I recently too developed digestive issues I had to change my eating drastically. Kefir is highly caloric and gentle on my stomach. I drink it in the morning and also in the evening.

First of all, ignore the oatmeal comment.

We have long thought that oatmeal (and now steel cut oats) was good for you, but it will spike your blood sugar a ton and then put you in a crash later on...UNLESS you eat it with some fats...decent amount of nuts, cream or other higher-fat milk, etc.

Every person is different with regard to what is easily digestible to them, so do some experimenting.

Some guidelines:

1) Eat fat. We need fat. If you have an issue with cholesterol, it is CARBS that will cause higher cholesterol MORE than you eating fat. As a runner, you obviously need to eat carbs, but they should not dominate your diet. You need fats and protein. You can drink olive oil even it is so good for you.

2) Eat animal protein. Fish, chicken, beef should be staples.

3) Eat vegetables. For the vitamins yes, but the main reason is for the fiber...helps prevent against certain cancers.

4) Eat fruit. Not as good as eating vegetables, but they do provide fiber and vitamins. Most fruit is crazy high in sugar though, so fruit should be eaten in moderate amounts.

5) If you are to cut back on things, carbs and other sugars should be it.

6) If you need to ADD calories with your increased mileage, nuts are a great way to do that. Walnuts and pistachios are two of the best ones. Brazil nuts are a good source of selenium, but you don't want to eat too many at one time.

Good luck!

Do you have any sources to back this up?

I'll let you do your own research and decide who you believe, because there IS debate there. I will submit to you though that oatmeal=good is older advice.

Some things about oatmeal:

1) Oats contain phytic acid. Look that up. Phytic acid is an antinutrient that is known to interfere with the absorption of vitamins and minerals.

2) All grains spike blood sugar to different degrees with the worst being today's wheat (even whole wheat). So, wheat is worse than oatmeal, but oatmeal isn't necessarily good.

3) To help prevent blood sugar spikes when eating grains or sugar, you should incorporate protein and fat as part of that consumption or even before the consumption. See here - https://www.medicalnewstoday.com/articles/295901#:~:text=In%20a%20new%20study%2C%20researchers,insulin%20levels%20in%20obese%20people. Seems weird, but you can find a LOT out there with a Google search about eating protein before carbs and how it really does affect glucose spikes.

4) On a slightly different topic, EGGS are good for you. Best to make them without butter or oil (unless it is olive oil), but they are good sources of protein. Eggs were the enemy in the 70s, but that nonsense has come around. One of the things that got people thinking differently about eggs is studying people who ate an incredible number of eggs every day. I have seen several stories like this, and all of them result in a person with low cholesterol. Here's one story -

apnews.com

Medical Puzzle Solved: How Can Man Eat 25 Eggs a Day and Be Healthy?

Undated (AP) _ He's no ''Cool Hand Luke,'' but an 88-year-old man eats 25 soft-boiled eggs a day and still has low cholesterol, a doctor reported in a prestigious medical journal. When Dr. Fred Kern Jr. heard about the man, h...

Link:apnews.com/article/7b8fdff4a825d2b7930...

That's interesting.

Main reason I was skeptical of the context that 'oatmeal might not be good,' is because I've never had issues. However. I'm Always eating overnight oats that have protein powder mixed in and I add half of a banana and almond butter. Perhaps that is why I don't experience the negative issues.

I pretty much lived off of brown rice and lentils in college. Throw them both in a rice cooker with desired spices, leave on a run, and boom, dinner is ready when you get back. Quart yogurt containers made good serving sizes for when I would need to take dinner with me. I also ate ridiculous amounts of raw carrots, cabbage, and lettuce but those have less calories.

Oh I forgot the pancakes! I made and ate sooooo many pancakes. At one point I figured out I could make 'bowlcakes' in the microwave in a cereal bowl. I'd then pour milk over it and eat that. I'd often mix in protein and cocoa powder to the batter. I like eating pancakes topped with yogurt

I think of calories as currency and try to find the greatest amount of protein to purchase with those calories that still makes me want to eat enough food and keep it down.

Sorry brother, not buying it. I eat all of those things and I feel very strong and healthy.

Dietary requirements are very individual. I thinks it's wrong for dietary researchers to jump to conclusions quickly. Phytic acid surely acts as both an antioxidant and a natural laxative. If it was really blocking my iron and zinc absorption, surely I would have noticed by now?