Roast lower-calorie vegetables, like broccoli, cauliflower and eggplant, with coconut or olive oil to boost the calorie count. Whole grains, such as brown rice,
quinoa and oatmeal, add healthy fiber and nutrients that support muscle growth.
As for protein add skinless poultry, lean beef, eggs, white fish, salmon, shellfish, tofu or dried beans. A good 5- to 6 ounce gives you enough protein and extra calories.