Eat 5–6 times per day
Increase portion sizes at every meal
Add calorie-dense foods like nuts, nut butter, avocado, cheese, olive oil, and dried fruit
Drink high-calorie smoothies or shakes between meals
Choose whole milk, yogurt, and full-fat dairy products
Eat protein with every meal
Include rice, pasta, potatoes, oats, bread, and other starchy foods
Add extra healthy fats to meals
Snack on trail mix, granola, peanut butter sandwiches, and cheese
Avoid filling up on low-calorie drinks before meals
Limit very high-fiber foods if they reduce appetite
Lift weights or do resistance training
Sleep 7–9 hours per night
Track your calorie intake daily
Aim for a calorie surplus every day
Eat immediately after waking up and before bed
Keep easy snacks available at all times
Choose liquid calories when appetite is low
Reduce excessive cardio
Weigh yourself daily to monitor progress
Consult a doctor if you have trouble gaining weight or unexplained weight loss