Snacking * Snack throughout the day in between larger meals. * Snack on dairy. You can enjoy a snack of Greek yogurt (with no sugar added), cottage cheese, or sliced mozzarella. Meals * Eat six small meals throughout the day to consume more calories overall. * Choose foods with good fats, such as olive oil, avocados, beans & legumes, nuts, seeds, nut butters (without excess added sugar), and hummus. * Eat protein-rich foods to build muscle mass, such as black beans, eggs, and complete-protein combos such as whole grain rice + pinto beans. * Include complex carbohydrates such as whole grain pasta, whole wheat bread, brown rice, and quinoa in your diet to add even more calories. * Add dairy garnishes to your meals for extra protein and calories. You can add butter, sour cream, or cheese to a baked potato, and you can top pastas, salads, soups, or even veggie sides with grated cheese. Supplementing Your Diet * Add calorie-packed toppings to your salads or veggies, such as olive oil, nuts, seeds, sliced avocado, or fresh or dried fruits. This is a simple way to add a few extra calories to every single dish. * Add more eggs to your diet. You can remove the yolks if you are worried about raising your cholesterol. You can top salads or stir fries with a fried or hard-boiled egg. Or make an egg-white omelet stuffed with high-calorie veggies, beans, and cheese. * Add more protein and calories with soy-based products, such as tofu, soy cheese, and soy milk. * Consider adding fish to your diet. Consuming fish such as albacore tuna, lake trout, and mackerel can add some healthy fats and lots of calories to your diet. Additionally, the omega-3 fatty acids are important to helping your body convert food to fuel. * If you don’t want to eat fish, you can get omega-3s from a supplement, or even better from foods such as walnuts, flaxseed, and chia seeds.