Eat more frequently
- Have 5–6 meals or snacks throughout the day instead of only 2–3 large meals.
Choose calorie-dense foods
- Include foods like nuts, nut butters, avocados, cheese, dried fruits, and healthy oils.
Increase protein intake
- Eat protein-rich foods such as eggs, dairy products, fish, chicken, lentils, beans, and soy products.
Drink calories
- Smoothies, milk, lassi, and protein shakes can add calories without making you feel overly full.
Add healthy fats
- Use olive oil, ghee, peanut butter, sesame seeds, and nuts to boost calories.
Include carbohydrates with every meal
- Rice, potatoes, whole wheat roti, oats, pasta, and fruits provide energy and help with weight gain.
Strength train if possible
- Resistance exercises help ensure more of the gained weight is muscle rather than fat.
Snack between meals
- Try nuts, trail mix, yogurt, cheese, peanut butter sandwiches, or homemade energy balls.
Don’t skip breakfast
- Starting the day with a substantial meal makes it easier to reach your calorie goals.
Get enough sleep
- Aim for 7–9 hours per night, as recovery and muscle growth occur during sleep.
