Eat a calorie surplus daily (add 300–700 calories/day)
Increase portion sizes at each meal
Add 1–2 high-calorie snacks daily (nuts, granola, trail mix, yogurt, cheese)
Choose calorie-dense foods: olive oil, nut butters, avocado, cheese, whole milk, fatty fish
Drink your calories: smoothies with milk, yogurt, banana, peanut butter, oats
Use liquid meal replacements if appetite is low (mass gainers or ready-to-drink shakes)
Prioritize protein: lean meats, eggs, Greek yogurt, milk, tofu, beans
Aim for protein at every meal (roughly 25–40 g per meal)
Include complex carbs each day: rice, pasta, potatoes, oats, whole grains, bread
Add healthy fats daily (olive oil, nuts, seeds, avocado)
Eat 3–5 times per day to reach total calories
Keep fiber moderate to avoid feeling overly full (adjust based on tolerance)
Track weight and calories 3–7 days per week
Adjust intake if weight gain is too slow (increase calories by 100–200/day)
Strength train 3–5 days/week (focus on progressive overload)
Emphasize compound lifts: squat, deadlift, bench/press, rows, pull-ups
Sleep 7–9 hours per night
Manage stress to support appetite and recovery
Stay consistent for at least 3–4 weeks before making major changes
Limit alcohol and junk-food “calorie bombs” that reduce nutrient quality
If rapid gain is difficult, consider a dietitian or clinician for assessment (thyroid, GI issues)