Make nutritionally sound choices from the core food groups, including low-fat dairy, lean protein, fruits, vegetables and whole grains, but don’t shy away from calorie-dense options that are also full of nutrients.
Examples of high-calorie foods that can find a place in your diet include avocados, nuts, nut butter, seeds, low-fat cheese, beans, whole grains, dried fruit and fiber-rich cereal.
One or two protein shakes into your daily diet to increase your calorie and protein intake.