Eat more calories than you burn
Increase meal frequency
Choose calorie-dense foods
Include protein in every meal
Add healthy fats to meals
Drink calorie-rich beverages
Eat larger portion sizes
Snack between meals
Prioritize strength training
Reduce excessive cardio
Sleep enough each night
Track your weight regularly
Increase food intake gradually
Use full-fat dairy if tolerated
Add nuts, seeds, and nut butters
Include rice, pasta, oats, and potatoes
Eat after workouts
Stay consistent daily