Eat more calories than you burn every day
Increase portion sizes at every meal
Eat 5 to 6 meals per day
Add calorie-dense foods like nuts, nut butter, cheese, avocado, olive oil, and dried fruit
Drink high-calorie shakes, smoothies, and milk
Choose whole milk, full-fat yogurt, and full-fat dairy products
Eat protein-rich foods like eggs, meat, fish, poultry, beans, and tofu
Add carbohydrates like rice, pasta, bread, potatoes, oats, and cereal
Snack between meals with calorie-rich foods
Avoid filling up on low-calorie foods and drinks before meals
Strength train regularly to build muscle mass
Limit excessive cardio if weight gain is the goal
Sleep enough every night
Track your calories and body weight weekly
Increase calories further if your weight is not rising
Consult a doctor or dietitian if you have trouble gaining weight