Where to get healthy calories

Add olives to pasta, pizza and salad, or just eat them plain. Top hummus on pita bread or crackers. Add guacamole to your Mexican food or sandwich. Add avocado slices to your sandwich or salad.

Use olive oil-based vinaigrette dressings on salads, vegetables and pasta. Dip bread in olive oil and vinegar. Eat fatty fish, such as salmon, two to three times a week. Sprinkle nuts or seeds into yogurt, cereal, oatmeal and stir fry. Use nuts in muffin and bread recipes. Add nonfat powdered milk to mashed potatoes, macaroni and cheese and casseroles.

Try other nut butters instead of natural peanut butter. Not only will this help you take in more calories overall, but it will also ensure you never feel like your gut is about to burst. Although your breakfast, lunch, and dinner will be larger than normal, this is still a smart strategy.

Peacock notes that one study showed participants who consumed significantly more protein than the recommended daily allowance saw improvements in lean mass, body-fat percentage and fat mass.

A sweet potato packs calories, while an avocado has a relatively high Aim to start consuming two to four more tablespoons of the nut butter of your choice to your daily diet, which will net you an extra calories.

Your bedmate may not thank you, but your muscles will. Try this basic whey shake recipe to start your day off with a high energy breakfast. For even more protein, try adding in peanut butter, almond butter, flaxseeds, or chia seeds. Unflavored whey protein can be added to dishes such as soups, mashed potatoes, and oatmeal to increase protein content. Shop online for protein supplements. Protein supplements are a simple and affordable addition to your diet to help you increase your protein intake.

Dried fruit is a high calorie snack that also provides antioxidants and micronutrients You can get many different types of dried fruit, and they all have a naturally high sugar content. Dried fruits contain lots of fiber and most of their vitamins and minerals remain intact Try combining some dried fruit with a protein source, such as cuts of meat, cheese, or a whey protein shake. They also mix well with nuts and full fat plain Greek yogurt, providing a blend of healthy fats, protein, and other key nutrients.

Dates are nutritious, full of fiber, and high in antioxidants. Just two Medjool dates on their own provide about calories Try filling dates with nut butter, cream cheese, or even cooked grains like rice or quinoa.

Add one or two dates to smoothies, sauces, and dressings for a touch of sweetness. Dried fruit is packed with calories, healthy fiber, and antioxidants.

Whole grain breads are another good carb source to help you gain weight. You can make some very simple, high calorie, and well-balanced meals by combining bread with protein sources such as eggs, meat, and cheese.

When purchasing bread, aim for natural whole grain and seeded breads. Healthier versions, such as Ezekiel bread , are available in most grocery stores.

Sandwiches are one of the easiest, most versatile, and portable meals for helping you put on weight. Their ingredients are limited only by your imagination: meats, cheese, veggies, nut butter spreads, avocado, and more. Try one of these sandwich recipes. Sourdough bread has become increasingly popular during the pandemic period and for good reason. During the pandemic, many are learning how to make sourdough starters. Sourdough bread has just three simple ingredients: flour, water, and salt.

One slice weighing 2 ounces 56 g will give you about calories. The live good bacteria in sourdough feeds bacteria in the gut, which can strengthen your immune system Whole grain breads can be effective in gaining weight, especially when combined with a good protein source. Avocados are loaded with healthy fats. Unlike other whole fruits, avocados are fairly calorie-dense and therefore a great food to help you gain weight. Just one large avocado provides around calories, 29 grams of fat, and 14 grams of fiber One of the most popular and easiest ways of enjoying avocado is on avocado toast.

Just mash up some avocado and spread it on your toast. Other delicious ways to enjoy the versatile avocado include:. Avocados are full of healthy fats and nutrients. While you should avoid processed, high sugar cereals, healthier forms, such as oatmeal cooked with whole milk, can be a great carb source to add to your diet.

Consider topping your hot oats, overnight oats , or full fat Greek yogurt with:. Grain-based cereals and oats also contain beneficial nutrients such as fiber and healthy antioxidants Make sure to read the label and avoid cereals with excess added sugar.

Choose those with the most fiber when possible. Granola is a calorie-dense mixture of cereals, dried fruits, and nuts. Just one-half cup of granola can supply between — calories. You may want to try making your own granola to avoid the added sugars in some store-bought versions. Eating cereal can be a great way to gain weight and consume more fiber. However, stick to healthier forms such as oatmeal.

Most bars average between — calories. As a snack or meal on the go, try combining a cereal bar with other protein sources , such as full fat Greek yogurt, boiled eggs, cold cuts of meat, or a protein shake. While some cereal bars are healthy, many others have added sugar, oils, salt, and preservatives that are not as desirable. You may want to try making your own bars.

Try these recipes to make your own homemade cereal bars. Just be sure to stick to bars made from healthy whole grains and other healthy ingredients, such as dried fruits, nuts, or seeds. Stick to cereal bars that have whole grains and other healthy ingredients, such as dried fruit and nuts. High quality dark chocolate provides a ton of antioxidants and health benefits.

Dark chocolate with at least 70 percent cacao the seed from which chocolate is made is said to help regulate stress hormones and blood sugar levels. It may also help reduce the risk of heart disease, some cancers, inflammation, stress, and type 2 diabetes.

Each gram 3. Garnish your morning cereal with it, put a few curls on top of a fruit plate, or make some steaming-hot drinking or sipping chocolate like the Parisians do. You can make healthy chocolate desserts , like energy bites, no-guilt chocolate truffles, or chocolate peanut butter avocado pudding. Supermarket aisles are crowded with many types and qualities of dark chocolate.

Be sure to choose a high quality one with at least 70 percent cacao. Check out this guide for expert buying tips. Dark chocolate is packed with antioxidants and other nutrients, along with plenty of calories to help you gain weight. Cheese has been a staple food for centuries. Just 1 ounce of cheddar cheese 28 grams has calories and 7 grams of protein One ounce is smaller than you might think.

Since cheese is tasty, you can incorporate it into most dishes and easily add several hundred extra calories. Cheese is available in countless varieties, from creamed, to soft, to hard. Check out this list of healthy cheeses to find out which ones suit your palate best.

Many cheeses are high in cholesterol and saturated fat. Like most high calorie foods, cheeses of all kinds are best consumed in moderation. One of the best-loved cheese dishes is mac and cheese. Try this mac and cheese recipe for a healthy version of the perennial favorite.