Opt for calorie-dense foods like nuts, seeds, avocados, and dried fruits to increase your daily calorie intake without feeling overly full.
Include protein-rich foods such as lean meats, poultry, fish, eggs, dairy, and plant-based sources like beans and tofu to support muscle growth.
Incorporate healthy fats from sources like olive oil, nuts, and fatty fish to boost calorie content and provide essential nutrients.
Choose whole grains like brown rice, quinoa, and whole wheat bread for added calories, fiber, and nutrients.
Eat several small, balanced meals throughout the day rather than relying on three large ones to ensure a consistent calorie intake.
Snack on high-calorie, nutrient-dense foods such as trail mix, yogurt with granola, or nut butter on whole-grain crackers between meals.
Incorporate strength training exercises into your routine to build muscle mass, as muscle weighs more than fat.
While aiming for more calories, avoid excessive intake of sugary and processed foods.
Drink water before meals to avoid filling up on fluids. However, prioritize nutritious beverages like milk or smoothies for added calories.
If struggling to gain weight, consider consulting with a nutritionist or healthcare professional to create a personalized plan.