Nuts like almonds, walnuts, and cashews are calorie-dense and rich in healthy fats, protein, and fiber. Nut butters like peanut or almond butter are also great for adding calories and healthy fats to your diet.
Avocados are packed with healthy monounsaturated fats and provide essential nutrients. They can be added to salads, sandwiches, or consumed as a side dish.
Opt for whole grains like brown rice, quinoa, oats, and whole wheat pasta. They are calorie-rich and provide complex carbohydrates, fiber, and essential vitamins and minerals.
Dried fruits like raisins, dates, and apricots are concentrated sources of calories and natural sugars. They are great for snacking or adding to oatmeal and yogurt.
Choose full-fat versions of milk, yogurt, and cheese to increase your calorie and healthy fat intake. Greek yogurt and cottage cheese are excellent high-protein options.
Incorporate lean protein sources like chicken, turkey, lean beef, fish, and tofu. Protein is essential for muscle growth and repair.
Cook with healthy oils like olive oil, coconut oil, or avocado oil to increase calorie content. You can also drizzle these oils on salads or vegetables.
Protein shakes or smoothies made with ingredients like protein powder, milk, fruits, and nut butter can be a convenient way to increase your calorie and protein intake.