Hey NayNay, at 120 and 5'5 you are really not at an unhealthy weight at all! Actually you are right on target, however 28% is higher than you should be. To help improve your body fat ratio and still not lose too much weight, I would focus on lean proteins, and it doesn't have to be chicken if you don't like chicken. There's lots of health lean protein options out there....salmon, tuna, extra lean grass fed beef, greek yogurt, cottage cheese, beans and legumes are great source of protein too, or you can supplement with protein shakes. From your food journal below, I see alot of extra carbs that aren't necessary unless you are EXTREMELY active. Maybe see if you can replace some of those carbs with the protein sources. Maybe a sample day would go like this:
Breakfast: Egg whites scrambled with one whole egg, and 1 slice of whole wheat toast, with 1 tbsp of peanut butter on it, and an apple
Snack: plain low fat greek yogurt with blueberries
Lunch: 1 small can of tuna mashed up with 1/2 an avocado, and stuffed in a whole wheat pita pocket alongside some baby carrots
Snack: handful of nuts
Dinner: Lean meat of choice with some steamed veggies and a small sweet potato!
Also, 817 calories is much to low for you. Based on all the things you listed below, your age, height, weight, and activity, I calculated you at eating right around 1400 calories per day...lower than that and you could actually harm your metabolism. Keep up the good work though girl, I am so thrilled to see someone your age so interested in fitness and nutrition. It will take you a long way in life if you stick with it. Proud of you!
