How do you eat enough calories of healthy food? Watch
But mostly healthy fats, some coconut oil, an avocado and a handful of nuts goes a long way
I've lost 4kg since Xmas - hopefully it isn't all muscle
To be harshly honest, you probably don't need that many calories and just need to shut up and eat. There is a point at which eating isn't fun and you eat because you have to not because you are hungry, you just get used to it.
I'm trying to get leaner but don't want to lose too much muscle. I find it so hard to eat enough chicken, brown rice and broccoli to consume a calorie intake that would sustain muscle. Am I fighting a losing battle? Is it one or the other?
Have you heard of the Eatwell plate? It's a graphic representation of what a healthy diet should look like, and you can find it here:
You should aim to eat a reasonably high protein intake from a variety of good lean sources, but you don't need to go overboard - you need less protein per day than you probably think to stay in nitrogen balance, even during weight loss.