Eat more calories than you burn
Increase portion sizes at meals
Eat 5–6 times per day
Choose calorie-dense foods
Include protein with every meal
Add healthy fats like nuts, seeds, avocado, and olive oil
Drink calorie-containing beverages like milk or smoothies
Eat snacks between meals
Focus on strength training
Limit excessive cardio
Sleep enough each night
Track your calorie intake
Choose whole grains, dairy, meat, eggs, beans, and legumes
Add extras like cheese, nut butter, and dried fruit to meals
Be consistent every day