Eat 5–6 meals per day
Increase portion sizes at each meal
Add calorie-dense foods like nuts, nut butter, avocado, cheese, olive oil, and dried fruit
Drink high-calorie shakes or smoothies between meals
Choose whole milk, yogurt, and full-fat dairy products
Include protein at every meal
Eat more carbohydrates like rice, pasta, potatoes, oats, and bread
Avoid filling up on low-calorie foods and drinks before meals
Snack on calorie-rich foods such as trail mix, granola, and protein bars
Add extra toppings and sauces to meals
Lift weights to help gain muscle mass
Reduce excessive cardio if weight gain is the goal
Eat before bed
Track daily calorie intake and increase it consistently
Get enough sleep and rest
Consult a doctor or dietitian if weight gain is difficult or unintentional