1. Nuts and Nut Butters
Tip: Eat almonds, walnuts, or peanut butter daily as snacks—they're calorie-dense and packed with healthy fats and protein.
2. Whole Milk and Full-Fat Dairy
Tip: Switch to whole milk, full-fat yogurt, and cheese to easily add extra calories without eating a huge amount.
3. Avocados
Tip: Add avocados to sandwiches, salads, and smoothies—they're rich in healthy fats and very nutrient-dense.
4. Red Meat (in moderation)
Tip: Lean cuts like sirloin or ground beef are high in protein and help build muscle mass.
5. Rice and Whole Grains
Tip: Rice, quinoa, and oats are affordable and great for adding carbs and calories to meals.
6. Salmon and Oily Fish
Tip: These are loaded with protein and omega-3 fats—perfect for healthy weight gain and muscle growth.
7. Eggs
Tip: Eat whole eggs (not just the whites)—they're one of the most complete protein sources and rich in good fats.
8. Potatoes and Starchy Vegetables
Tip: Sweet potatoes, corn, peas, and squash provide lots of carbs and energy to fuel your workouts and growth.
9. Smoothies and Protein Shakes
Tip: Homemade smoothies with fruits, nut butter, yogurt, and protein powder are an easy way to drink your calories.
10. Olive Oil and Healthy Cooking Oils
Tip: Drizzle olive oil over vegetables or pasta to sneak in extra calories without feeling too full.
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