Eat 5–6 meals per day
Increase portion sizes at every meal
Add calorie-dense foods like nuts, nut butter, avocado, cheese, and olive oil
Drink high-calorie smoothies with milk, yogurt, fruit, oats, and nut butter
Choose whole milk, full-fat yogurt, and full-fat cheese
Include protein in every meal
Eat carbohydrate-rich foods like rice, pasta, potatoes, oats, and bread
Snack between meals with trail mix, granola, dried fruit, and protein bars
Avoid filling up on low-calorie foods and drinks before meals
Add extra toppings and sauces to meals
Lift weights or do resistance training
Reduce excessive cardio
Sleep 7–9 hours each night
Eat shortly before bed if needed
Track daily calorie intake and aim for a surplus
Weigh yourself daily to monitor progress