Ok so first of all, I have searched this board as well as others and haven't found too much information that fits my health issues. I am a 21 year old, 6' male, about 172lbs and looking to gain muscle (and lose bf). I really don't know my bf% although I think around 17% (if a scale that measures bf is worth anything). Anyway, I am doing HIIT once a week, and bodyweight exercises three times a week. Looking to get about 3000 calories a day has been difficult and I often don't even get 2000. I eat a lot of chicken breast (probably switch to thighs with skin), lean beef (grass fed when I can) with a lot of olive oil/coconut oil and veggies. Unfortunately due to severe migraines daily, I have taken steps to cut out foods that I am apparently sensitive to.
Things I avoid due to health (Migraines, digestion, etc.): Eggs (may reintroduce the yolk and see what happens), Dairy (killed my stomach the next day after I ate a single slice of cheese), Fruits (as well as avocados), and Nuts (especially nut butters, although I may add back in to see)
I use a lot of olive oil/coconut oil to cook and top my veggies with. Any suggestions on what I can add that is calorie dense and ok health wise for me? I might try to create my own coconut milk and just throw a bunch of coconut oil in? Also may try pastured butter and see if I can tolerate it. Thanks for taking the time to read this!