Eat 5–6 meals per day
Increase portion sizes at every meal
Add calorie-dense foods like nuts, nut butter, cheese, avocado, olive oil, and whole milk
Drink high-calorie smoothies with milk, yogurt, oats, peanut butter, banana, and honey
Include protein in every meal
Eat more carbs like rice, pasta, potatoes, bread, oats, and bananas
Snack between meals with trail mix, yogurt, granola, dried fruit, and sandwiches
Avoid filling up on water before meals
Do strength exercises at home like squats, push-ups, lunges, and resistance band workouts
Rest well and sleep 7–9 hours each night
Track your food intake to make sure you are eating more calories than you burn
Eat before bed with foods like yogurt, peanut butter toast, or a smoothie
Choose full-fat dairy products if you tolerate them
Add extra toppings to meals like cheese, seeds, nuts, and sauces
Keep meals consistent every day for the 7 days