Eat more calories than you burn
Increase meal portions
Eat 5–6 meals per day
Choose calorie-dense foods
Add nuts and nut butters
Eat whole grains
Include healthy fats
Drink smoothies or shakes
Add protein to every meal
Eat eggs, fish, chicken, dairy, beans, or tofu
Strength train regularly
Focus on compound exercises
Limit excessive cardio
Sleep 7–9 hours per night
Track your calorie intake
Weigh yourself weekly
Increase calories gradually
Stay consistent
Consult a doctor or dietitian if needed