Eat more calories than you burn each day
Increase portion sizes at meals
Eat 5–6 meals or snacks per day
Choose calorie-dense foods like nuts, seeds, nut butters, avocado, cheese, and dried fruit
Include protein in every meal
Drink calorie-containing beverages like milk, smoothies, or protein shakes
Add healthy fats to meals, such as olive oil, butter, ghee, or tahini
Eat carbohydrates like rice, pasta, potatoes, oats, and bread
Strength train regularly to build muscle
Limit excessive cardio if weight gain is the goal
Track your food intake and body weight weekly
Sleep 7–9 hours per night
Manage stress to support appetite and recovery
Consult a doctor or dietitian if weight gain is difficult or unintentional