You need to consume more calories than your body burns in order to create a surplus, which will then be stored as fat and muscle.
Good sources of protein include meat, poultry, fish, eggs, dairy products, legumes, nuts, and seeds.
Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, are a good source of calories and can help you gain weight.
Complex carbohydrates, such as those found in whole grains, fruits, and vegetables, are a good source of energy and can help you gain weight.
Eating more often can help you consume more calories throughout the day
Aim to eat 3-5 meals and 2-3 snacks per day.
High-calorie shakes and smoothies can be a convenient way to consume more calories and nutrients.