1.Have an Extra Slice of Whole Grain Toast With Peanut Butter at Breakfast
Start your day with a hearty breakfast and have an extra slice or two of whole-grain toast with peanut butter, which is calorie-dense and high in fat and protein. Two tablespoons of peanut butter has about 200 calories.14 Opt for natural peanut butter brands over options containing added sugar. Almond butter and other types of nut and seed butters are also healthy choices for gaining weight since they're protein-packed and have plenty of healthy fats.15
Whole grains are an important source of fiber. Choose a whole-grain bread that has at least 100 calories per slice. If a bread contains nuts and seeds, it will usually have more calories and healthy fats per serving.
2.Drink Whole Milk, 100% Fruit Juice, or Vegetable Juice
Wash down your nut butter toast with a glass of whole milk for added protein, calcium, and vitamin D. If you don't like cow's milk or choose not to have it, opt for a nut-based milk alternative. It will contain fewer calories, but should still be fortified with calcium and vitamin D, which are important nutrients while you're gaining weight.
Throughout the day, choose 100% fruit and vegetable juices that don't contain any additives like sugar. Read the Nutrition Facts labels closely to ensure you're consuming real ingredients you can easily pronounce—the fewer ingredients listed, the better.
Sugary sodas may be tempting—and while they're high in calories they've got nothing to add nutrition-wise. They're loaded with added sugar, which is linked to an elevated risk of chronic disease.16
When it comes to beverages, choose whole milk or fruit and vegetable juices to boost your daily dose of vitamins and minerals.
3.Add Extra Cheese to an Omelet and Use an Extra Egg
Omelets are usually made with two or three eggs, some cheese, and a variety of added ingredients, so they're already energy-dense. Add extra calories by using a little more cheese and an extra egg in your omelet. But save room for some healthy veggies like spinach, peppers, and onions, or maybe some mushrooms and tomatoes.
Cook your omelet with a tablespoon of avocado oil or extra virgin olive oil. This will add extra calories and monounsaturated fat. You can also add a dash of whole milk or half-and-half to the egg mixture for even more calories and added creaminess. On the side, try a slice of whole-grain bread topped with avocado for a big dose of healthy fat.
4.Top Your Avocado Toast with an Egg
Avocados are widely known as a superfood since they're loaded with healthy fat and fiber and a great source of protein. They're a great choice for a weight-gaining diet. Take your avocado toast game up a notch with a fried or poached egg for a double dose of protein and additional calories.
5.Slice an Apple and Serve With Nut Butter
Many people don't eat enough fruits and vegetables, and although they're lower in calories, you don't want to give them up since they're also an important part of a balanced diet. Boost your snack-time calorie intake by slathering some almond, peanut, or cashew butter on apple slices. You'll get plenty of nutrients along with your calories to help you gain weight.
6.Add Chopped Nuts, Oats, Fruit and Honey to Yogurt
Enhance your Greek yogurt with a generous portion of walnuts, almonds or pecans, plus oats or granola and your favorite dried fruit. Top it off with a spoonful of honey, and you'll have a delicious and healthful snack or dessert.
Yogurt has friendly bacteria that help keep your gut healthy, and nuts have beneficial fats and add the calories you need for a weight-gaining diet.
7.Eat Red Meat (and Choose Lean Cuts for a Healthy Heart)
While fattier cuts of meat are higher in calories, they're also associated with an increased risk for heart disease when consumed in excess.17 If you choose to incorporate fatty cuts of red meat into your weight-gaining diet, be sure to do so in moderation.
Lean cuts of steak, lean ground beef, or bison are great options that still contain plenty of nutrition for optimal body function.18 If you don't eat red meat, you can also get your protein from chicken, pork, fish, and even plant sources like meat substitutes and legumes.
Whether you choose lean animal protein or plant-based sources, there are plenty of possibilities to ensure you're getting enough protein while you're on a weight-gaining diet.