Eat more calories than you burn each day
Increase portion sizes gradually
Add calorie-dense foods to every meal
Choose healthy fats (olive oil, avocado, nuts, nut butters, cheese)
Include protein at each meal (chicken, fish, eggs, dairy, tofu, beans, lentils)
Eat complex carbohydrates (rice, pasta, oats, potatoes, whole grains, bread)
Drink calorie-rich beverages (milk, smoothies, yogurt drinks)
Use meal timing that supports weight gain (eat 3 meals plus 1–3 snacks)
Add snacks between meals (trail mix, granola, cheese and crackers, hummus and pita)
Try a shake with milk + peanut butter + banana + oats as a daily calorie boost
Limit low-nutrient, high-volume foods that fill you up without many calories
Track intake for a week to confirm you’re in a calorie surplus
Aim for steady gains (about 0.25–0.5% of body weight per week)
Lift weights 3–5 days per week to build muscle
Prioritize progressive overload (gradually increase weight, reps, or sets)
Include both compound and isolation exercises (squat/press/rows + curls/raises)
Ensure adequate recovery (sleep 7–9 hours)
Manage stress to support appetite and training quality
Stay consistent with daily calorie intake rather than relying on occasional large meals
If appetite is low, eat smaller meals more frequently
If weight doesn’t increase after 2–3 weeks, add 200–400 calories per day and reassess
Consult a clinician if you have unexplained weight loss, persistent GI symptoms, or difficulty eating