Potatoes and other complex carbohydrates are a cost-effective way to add extra calories. Complex carbohydrates can lead to a steady release of energy. They also provide other nutrients and food groups, such as potassium, fiber, vegetables, or whole grains.

Not only do potatoes and other complex carbohydrates add calories, but they also increase the storage of complex sugar compounds in muscle called glycogen.

Glycogen is the predominant fuel source for most sports and activities Many of these carb sources also provide resistant starch , which may help nourish your gut bacteria You can eat both sweet potatoes and quinoa in this hearty lunch recipe for quinoa and roasted sweet potato bowls calories per serving.

Complex carbohydrates can increase important nutrients and calories and improve your muscle glycogen stores. Like red meat, salmon and oily fish are excellent sources of protein and important fats, including omega-3 fatty acids.

Omega-3 fatty acids offer numerous benefits and may be linked to less likelihood of several diseases, such as heart disease Just one fillet of deboned wild Atlantic salmon 3 oz or 85 g serving provides around calories, 7 g of fats, and 22 g of high quality protein that may help you build muscle or gain weight You can prepare salmon in a variety of ways: steamed, sautéed, smoked, grilled, baked, or poached.

You could also try smoked salmon or even eat raw salmon in sushi and sashimi. Fresh or frozen salmon often has a slightly higher price tag, but canned salmon is a quick and inexpensive option. Salmon and other oily fish are a great source of incredibly beneficial omega-3 fats.

They also provide high quality protein that may help you build muscle. Taking a protein supplement is a common strategy for athletes and bodybuilders who want to gain weight and build muscle.

There are many types of protein supplements available, including:. Whey protein supplements and mass gainers supplements that might help you gain muscle mass can be effective strategies to gain weight, especially when combined with strength training.

A review of 74 research studies done in otherwise healthy people found that when combined with resistance exercise, protein supplementation at or above 1. Whey protein is often made from dairy milk and can help improve markers of athletic performance and recovery Whey protein, along with other plant-based protein isolates such as soy, contains all the essential amino acids required for muscle growth You could use a protein supplement before or after your workout and at any other point during the day.

The easiest way to add protein powder and extra calories into your eating plan is with a protein smoothie , especially for breakfast. You can have the rest of the day to add in nutritious meals and snacks to make sure you get a balanced nutrient intake. Try this basic whey protein shake recipe to start your day off with a high-energy breakfast.

For even more protein and calories, try adding in peanut butter, almond butter, flaxseeds, or chia seeds. You can add unflavored whey protein to dishes such as soups, mashed potatoes, and oatmeal to increase protein content. Protein supplements are a simple and affordable addition to a weight gain eating plan to increase your daily protein intake.

Combine protein supplements with fats in smoothies or shakes to increase protein and calories. Dried fruit provides calories, antioxidants , and micronutrients You can get many different types of dried fruit, and they all have naturally high sugar content. They also mix well with nuts and whole plain Greek yogurt, providing a blend of fats, protein, and other key nutrients.

Dried fruit contains lots of fiber and most of its vitamins and minerals remain intact when dried Dates are nutritious, full of fiber, and high in antioxidants. Just two Medjool dates provide about calories Try filling dates with nut butter, cream cheese, or cooked grains like rice or quinoa. Add one or two dates to smoothies, sauces, and dressings for a touch of sweetness.

Dried fruit provides calories, fiber, and antioxidants. Whole grain breads are another carb source that fits into an eating plan for weight gain. You can make some high calorie and well-balanced meals by combining bread with protein sources such as eggs, meat, and cheese.

Sandwiches are one of the easiest, most versatile, and most portable meals for increasing your daily calorie intake. To maximize the calories, add nut butter spreads or avocado.

Try one of these sandwich recipes. You might even try sourdough bread made with whole-grain flour. For an added health benefit, the live good bacteria in sourdough bread may have health benefits, but additional research is needed in humans to confirm such an effect Whole grain breads can be an effective component of a weight gain eating plan, especially when combined with a good protein source or spreads made from fats.

Avocados are loaded with beneficial fats. Just one large avocado provides around calories, 30 g of fat, and 17 g of fiber One of the most popular ways of enjoying avocado is on avocado toast. Just mash up some avocado and spread it on your toast.

Add an egg for more nutrients and calories. Other delicious ways to enjoy the versatile avocado while adding calories include:. Avocados are full of important fats and nutrients. Cereals can be an excellent source of carbs, calories, and nutrients.

For example, oatmeal cooked with whole milk, can be a great carb source to add to your weight gain eating plan. For extra calories, consider topping your hot oats, overnight oats , or whole milk Greek yogurt with:. A review of 64 studies found that people who eat ready-to-eat-cereals also have higher intakes of important nutrients, less chance of high blood pressure, and beneficial effects on type 2 diabetes Granola is a calorie-dense mixture of cereals, dried fruit, and nuts.

It contains protein, fiber, and micronutrients. Eating cereals can be a great way to add calories and beneficial nutrients to your weight gain eating plan. Top cereals with calorie-dense nut spread, sweetener, or whole nuts and seeds. Most bars average between — calories.

As a snack, try combining a cereal bar with other protein sources , such as whole milk Greek yogurt, boiled eggs, cold cuts of meat, or a protein shake.

Try these recipes to make your own homemade cereal bars. Cereal bars offer an affordable, tasty, and nutrient-dense source of calories for portable snacking. High quality dark chocolate provides a ton of antioxidants and health benefits. Like other high fat foods, dark chocolate has a high calorie density, meaning you can get calories from it without eating much.

Each g 3. You can make chocolate desserts , like energy bites, chocolate truffles, or chocolate peanut butter avocado pudding. Supermarket aisles have many types and qualities of dark chocolate.

Check out this guide for expert buying tips on dark chocolate. Dark chocolate is packed with antioxidants and other nutrients. It can be a sweet part of an eating plan for weight gain. Cheese has been a staple food for centuries. It provides calories and fats.

Just 1 oz of cheddar cheese 28 g has calories and 7 g of protein You can find cheese in countless varieties.

Check out this list of cheeses and find out which ones suit your palate. Many cheeses contain cholesterol and saturated fat. Like most high calorie foods, cheeses of all kinds are best consumed in moderation. Macaroni and cheese is a great dish to combine calories, carbohydrates, and protein.

It can serve as a blank canvas for other nutrient-dense additions, such as broccoli or peas. To add extra calories and protein, consider incorporating small amounts of bacon or other meats like pulled pork. Try this mac and cheese recipe that uses 1 cup g of shredded cheddar cheese and provides calories in every serving.

Cheese is a source of protein and is rich in fats. Add it to meals if you need a calorie and flavor boost. Eggs are one of the healthiest muscle-building foods on the planet. They provide a convenient, affordable, and tasty combination of high quality proteins and fats.

Each large raw egg weighing 2 oz, with a shell 50 g , has about 74 calories In fact, almost all of the beneficial nutrients in eggs are found in the yolk. Eggs are versatile and can be cooked in multiple ways , including boiling, poaching, frying, baking, and scrambling.

Omelets are a favorite meal any time of day. You can add meats, veggies, and cheese, then top with sour cream and avocado to contribute nutrients and calories toward your daily goals.

Try these recipes for a great egg breakfast or lunch or dinner. Eggs are one of the best foods for building muscle and can be a part of a weight gain eating plan. Greek yogurt made with whole milk is another portable and convenient snack. Greek yogurt is strained and has a thicker consistency.

This makes it great for topping or as a delicious snack on its own. Greek yogurt has a nutritional profile that includes a well-balanced mix of protein, carbs, and fat. Try whole milk Greek yogurt flavored with fruit for even more calories. Look for buying tips on the best yogurts here.

Greek yogurt made with whole milk is another food that can help you add high quality protein to your diet. Fats and oils are some of the most calorie-dense foods on the planet Simply adding 1 tablespoon of olive oil 15 mL of oil to sauces, salads, and during cooking can quickly add calories One trendier way of consuming fats is having butter coffee or olive oil coffee for breakfast or as a high calorie snack.

You could also try blending up cup of brewed coffee with coconut oil and unsalted butter until it looks like a foamy latte.

There is no right or wrong amount of weight to gain in a week. It might be a good idea to speak to a doctor or registered dietitian before you try gaining weight. They can go over anything you should consider to make your weight gain more effective and safe.

But fruit can be a tasty, portable, and nutrient-dense source of carbohydrates that make a great addition to any eating plan for weight gain. you don't settle for pizza or fast food. If you are cooking for only one or two people, look for magazines and recipe books designed for smaller portions so food doesn't go to waste.

Or, make a full portion and freeze part of it for when you're not feeling up to cooking. You can find information about eating a vegetarian diet from this resource.

Stock up on things like paper bags, plastic bags, napkins, and food containers. Keep plastic containers on hand to store meal-sized portions in the refrigerator or freezer. In the morning, just grab a filled container to take to work or school or wherever you go.

Organize Your Shopping Avoid wandering aimlessly around the grocery store by planning ahead. Many cooking websites provide creative ideas for menu planning, such as theme meals Taco Night or No-Meat Mondays. Thinking ahead ensures you have more nutritious and satisfying options.

Buy peanut butter, jelly, cream cheese, and other foods in single-packet servings you can just toss in your bag. If you have trouble finding these in your grocery store, there are countless varieties available online at restaurant supply stores.

To save, buy in bulk. You can save money by buying in bulk at discount stores and individually wrapping foods yourself in plastic wrap, plastic bags, or foil.

Read food labels. Food labels will help you learn to choose foods that meet your goals. For more on food labels, see the U. Food and Drug Administration's website. Keep an eye out for new ideas. Just look around you.

Check out the selection in convenience stores, vending machines, corner markets, food stands -- even bookstores and sporting events. Eating should be enjoyable. Planning your meals and snacks ahead of time can help you avoid added stress or going hungry during any part of the day.

The following ideas can inspire you and even boost your appetite. You never know when you're going to be held up or stuck somewhere -- carry a snack with you. Easy-access snacks are particularly important for those with CF-related diabetes. Skip to main content. Healthy High-Calorie Eating The thick, sticky mucus that your body produces makes it hard to absorb fat and nutrients, which is why a good cystic fibrosis diet is one that is high in calories and high in fat.

In this article. Summary People with cystic fibrosis need extra calories for several reasons. Tips for Planning and Preparing Meals Give yourself time to plan.

Grab 'n' Go Meals and Snacks Eating should be enjoyable. Breakfast Scramble an egg or two with cheese, and wrap it in a warm tortilla that you have spread with a little butter. Microwave a breakfast sandwich while you are dressing.

Keep canned shakes, yogurt drinks, and other high- calorie beverages in your book bag or briefcase. Buy giant muffins in bulk, and wrap and freeze each in its own bag. Before you go to bed, fill a water bottle with your favorite beverage or shake each night.

Grab it before you head out in the morning. Make a batch of French toast or pancakes, wrap individual servings and freeze. In the morning, pop a serving in the microwave. Keep single-serving oatmeal in a packet or a prepackaged insulated bowl in your pantry or cupboard.

Just add hot whole milk or cream and take it with you. Buy cold cereal in individual containers bowls or boxes or pour your favorite cereal into a plastic container. Take along single servings of boxed liquid whole milk the kind that does not need to be refrigerated.

Keep a bowl of fruit by your house or car keys. Grab a banana, orange, or apple on your way out the door. Mini-meals Top bagel halves with spaghetti sauce and shredded cheese, olives, and pepperoni for a pizza bagel.

Toss one in your bag and let it thaw during the day. You can also look for frozen sandwiches in the grocery store. Think about refrigerated wraps or burritos. Buy microwavable burritos so you can wrap one in a paper towel, heat it, and run. Pack microwavable instant soup, instant noodles, fun-size containers of spaghetti and meatballs, or macaroni and cheese.

Try a tuna kit comes with tuna fish, crackers, and mayo. Snacks You never know when you're going to be held up or stuck somewhere -- carry a snack with you.