Eat 5–6 meals per day
Add calorie-dense foods to every meal
Increase portion sizes gradually
Drink high-calorie smoothies and shakes
Include protein in every meal
Eat nuts, nut butters, seeds, and dried fruit
Choose whole milk, yogurt, and cheese
Add healthy fats like olive oil, avocado, and butter
Eat rice, pasta, potatoes, oats, and bread
Snack between meals
Avoid filling up on water before meals
Lift weights or do resistance training
Sleep 7–9 hours each night
Track your food intake daily
Eat consistently every day for 7 days