Eat more calories than you burn each day
Choose calorie-dense foods like nuts, seeds, nut butters, avocado, olive oil, cheese, and whole-fat dairy
Eat larger portions at meals
Add snacks between meals
Eat more often throughout the day
Include protein-rich foods like eggs, chicken, fish, tofu, beans, Greek yogurt, and protein shakes
Include complex carbohydrates like rice, pasta, oats, potatoes, bread, and quinoa
Add healthy fats to meals and snacks
Drink calorie-containing beverages like milk, smoothies, and shakes
Avoid filling up on low-calorie drinks before meals
Strength train regularly to build muscle
Focus on progressive overload in workouts
Get enough sleep for muscle recovery
Track your weight and food intake regularly
Increase calories gradually if weight is not increasing
Eat after workouts
Limit excessive cardio if it makes it hard to gain weight
Manage stress
Consult a doctor or dietitian if weight gain is difficult or unintentional