By including the following foods into your routine, you can boost your overall calorie intake which will allow for healthy and gradual weight gain. Similar to weight loss, weight gain should occur slowly over the course of several weeks by adding extra calories each day. In addition to eating the right foods, incorporating a balance of cardiovascular and strength exercises will help stimulate your appetite and build muscle.

Protein smoothies – Depending on the ingredients used, a smoothie can pack anywhere from 200-600 calories. Try combining frozen fruit with yogurt, nut butter or avocado, and protein powder for a filling and delicious smoothie.

Full Fat Dairy – Using full fat dairy such as whole milk or cream, good quality ice cream, yogurt and cheese provides more calories per serving due to the higher fat content. Try making a smoothie with whole milk instead of 2% or even add a scoop of ice cream! Snack on a serving of cheese with nuts and dried fruit between meals, or top a serving of yogurt with nuts, fruit and granola.

Nuts & Nut Butters – Nuts and nut butters are fairly calorie dense in small servings which allows for easy snacking. Add nuts to salads or snacks or stir a spoonful of almond butter into oatmeal.

Plenty of Carbs – Carbohydrates are an important macronutrient for everyday function. Carbs are also a great way to bulk up meals and add more calories. Make sure to include a serving or two of carbs with every meal and snack. Carbs also make great vessels for fats, so add some olive oil to steamed rice, peanut butter to a slice of toast, or cheese with crackers. And don’t skimp on the fruits and veggies!

Oily Fish & Salmon – Aim for 2 or more servings of salmon or other oily fish per week. Not only are these fish calorie dense, they also provide important omega-3 fatty acids, which are beneficial to brain and heart health.

Red Meat – Red meat is another important addition to the diet due to a higher fat content. When balanced with other lean proteins, red meat is an excellent choice for muscle formation by providing essential amino acids.  

Healthy Fats – By including high quality fats such as avocados or MCT oil, you can add anywhere from 80-240 extra calories. Try roasting or sautéing vegetables with a tablespoon of olive oil. Add avocado to a smoothie or make avocado toast as a snack and top it with a drizzle of olive oil, or blend MCT oil into smoothies.

Protein Bars – Protein bars are fairly calorie dense contributing 100-300+ calories and make a great snack on the go. Most protein bars provide a balance of protein, fat and carbs, but they won’t fill you up for too long which allows more room for meals later.

Whole Eggs – Eggs provide high quality protein and fats and make a great snack on the go. A whole egg provides 72 calories and is extremely nutritious, providing B vitamins, minerals and fats.