Eat 5–6 meals per day
Increase portion sizes at each meal
Add calorie-dense foods like nuts, nut butter, cheese, avocado, olive oil, and dried fruit
Drink high-calorie smoothies or shakes with milk, yogurt, fruit, oats, and peanut butter
Choose whole milk, full-fat yogurt, and full-fat dairy products
Include protein in every meal
Add extra carbohydrates like rice, pasta, bread, potatoes, and oats
Snack between meals with trail mix, granola bars, yogurt, or sandwiches
Avoid filling up on low-calorie foods and drinks before meals
Lift weights or do resistance training to support muscle gain
Sleep 7–9 hours each night
Weigh yourself daily to track progress
Aim for a calorie surplus every day
Consult a doctor or dietitian if you have trouble gaining weight