A great way to get more protein in your diet is to drink milk. Both casein and whey proteins are in it.
Weight gain is easy and cheap with rice. White rice has 204 calories, 44 grammes of carbs, and little fat per cup (158 grams).
Nuts and nut butter are tasty treats that are also high in calories. They are good for you and easy to put in a lot of snacks and meals.
Red meat is a great way to get protein, which helps you build muscle. It has an amino acid called leucine in it that helps build muscle protein.
Healthy starches are a great way to get important vitamins and minerals, fibre, more calories, and more glycogen stored in your muscles.
Omega-3 fats are very healthy and can be found in salmon and other oily fish. They also help you build muscle by giving you good protein.
There are a lot of calories, healthy fibre, and antioxidants in dried fruit. It's a simple way to get more calories and nutrients into your diet.
Avocados are full of nutrients and healthy fats. They can be used in a lot of different dishes or eaten on their own.
Dark chocolate is full of antioxidants and other nutrients, and it also has a lot of calories that can help you put on weight.
Cheese has a lot of healthy fats and is a great source of protein. You can add it to meals to add calories and flavor.