Eat more calories than you burn every day
Increase meal frequency to 5–6 meals per day
Choose calorie-dense foods like nuts, nut butters, avocado, cheese, olive oil, rice, pasta, whole milk, and dried fruit
Add liquid calories with smoothies, milkshakes, and protein shakes
Increase portion sizes at each meal
Include protein at every meal
Eat more carbohydrates to support weight gain
Add healthy fats to meals and snacks
Avoid filling up on low-calorie foods and drinks
Lift weights regularly to build muscle mass
Reduce excessive cardio if weight gain is the priority
Track your calories and body weight weekly
Aim for a consistent calorie surplus
Sleep enough each night to support recovery and appetite
Eat before bed with a high-calorie snack
Use full-fat dairy products if tolerated
Snack between meals with calorie-dense foods
Drink less water right before meals if it reduces appetite
Choose refined grains if needed to make eating easier
Add extras to meals like cheese, oil, sauces, and dressings
Increase calories gradually if appetite is low
Consult a doctor if you are losing weight unintentionally or cannot gain weight