Something I have always had an issue with is eating more food to gain weight. I am naturally skinny-smaller person and it's hard for me to gain weight. To gain weight/muscle you need to eat an extra 500-700 calories a week.
If you get full fast, are naturally skinny or just need a boost, this is the guide you have been waiting for. These are my go to calorie adders that help me eat more, but not feel stuffed.
Olive Oil - (Light) Olive oil is a perfect calorie adder because it is so light and can be added to anything. Olive oil is roughly 120 calories per tablespoon, this means that just adding a little oil to cook your food or pouring it over your food can help. Be cautious, because it is a source of fat, you do not want to be pour olive oil to every single meal, everyday.
Avocadoes (Heavy) - Avocadoes is a dense food that has roughly 260-400 calories per fruit. Avocadoes are one of the foods I like to add to my meal to get the calories up. I like to eat it on toast with eggs, add it to salads or even use it a mayonnaise substitute. Because it is so dense, I like to eat an avocado in two sittings (meals). Avocadoes also help keep your skin, hair and nails moisturized.
Chia Seeds (Light) - These little seeds are the most easiest way to add some extra calories and nutrients to your meal. 2tbsp are 138 calories and are tasteless, meaning you can sprinkle them on anything. In oatmeal, in rice, in yogurt; chia seeds can be added. Unlike olive oil, chia seeds have a more complete and nutritious making; including protein, fiber, calcium, and magnesium.
Peanut-Butter (Medium) - I am obsessed with peanut butter and have a strong addiction to it. But it is also a great way to spike to calories. I like to add it to my oatmeal or eat it on bread. 2 tbsp of peanut butter is about 200 calories and provide some fats and protein. If you are allergic to peanut butter, try almond butter!
Whey Protein (Medium)- Whey is a great way to get extra protein and add calories to your meal. I tend to use whey in addition to chicken breast to get more protein. Depending on your whey, 1 scoop could be from 100-250 calories. Your choice of whey is important, however, some whey's have extra sugar and sodium which you want to avoid. Whey also tends to make people retain more water so be careful of bloat.
Whole Wheat Bagel (Heavy)- Usually people are weary of bagels but I think whole wheat ones are perfect for adding calories. They range from 230-400 calories per bagel, I usually eat half of a bagel at one time and add peanut butter on it. Substituting your regular bread with, half a bagel can help increase your calories by 100-200 calories in just one meal ! Caution: Refrain from butter and cream cheese when eating a bagel.
Nuts (Light) - All kinds of nuts can help increase your calories and be a quick snack. 1 cup of mixed nuts can be as high as 800 calories! Peanuts, pecans, walnuts, almonds, pistachios and pine nuts are my favorite ones to eat. I like to eat homemade trailmix for a snack or add pecans to some of my meals.
Chicken Thighs (Medium) - Chicken thighs are the darker meat of chicken and has way more caloires than the breast. Unlike the breast, chicken thighs have more fat on it increasing the density. Chicken thighs are about 280-350 calories per piece and are the juicier part of the chicken. Switching out your chicken breast for a thigh 1-2x a week is great way to get protein and more calories. But be cautious, chicken thighs have a higher amount of saturated fat and cholesterol, so eat occasionally.
Red Meats - I don't eat red meats, but they are another great option to get more calories. Typical, red meat have about the same protein as chicken breast, but have higher calories. This is because red meat tends to have more fats on it. Although the occasionally indulgence of red meat is good for you, make sure you are getting the leanest source of red meat to reduce ingesting more cholesterol and saturated fat.