Almonds, walnuts, peanuts, and nut butters like almond or peanut butter are rich in healthy fats, protein, and calories. They make for easy and calorie-dense snacks.
Avocado is a nutrient-dense fruit that is high in healthy monounsaturated fats, providing a good source of calories. It can be added to salads, sandwiches, or consumed on its own.
Whole milk, yogurt, and cheese are excellent sources of protein, healthy fats, and essential vitamins. They can be included in smoothies, cereals, or consumed as standalone snacks.
Include lean protein sources like chicken breast, turkey, fish, and lean cuts of beef or pork in your diet. Protein is essential for muscle building, and these options also provide additional calories.
Opt for whole grains such as brown rice, quinoa, oats, and whole wheat bread. These carbohydrates are rich in fiber and provide a steady release of energy, supporting weight gain.
Dried fruits like raisins, dates, and apricots are calorie-dense and provide a quick energy boost. However, consume them in moderation due to their high sugar content.
Both regular potatoes and sweet potatoes are rich in complex carbohydrates, providing energy and calories. They can be baked, mashed, or added to various dishes.
Incorporate healthy oils such as olive oil, coconut oil, or avocado oil into your cooking. These oils are calorie-dense and can be added to salads, cooked vegetables, or used for sautéing.