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Hope you are doing good. It costs 3500 calories to gain one pound. That means, in order to gain one pound a week, you have to consume 500 extra calories every day. Here are some tips for getting those extra calories into your daily meal plan.
Eat frequently-- Make time for 3 large meals and 2-3 hefty snacks every day.
Eat larger than normal portions at meals!
Eat higher calorie foods -- Choose dried fruit, starchy ,vegetables, dense whole grain breads and cereals, hearty ,bean soups, nuts...
Add lots of “extras” to food-- Don’t eat anything plain.
Add healthy unsaturated fats: olive and canola oil, nuts, seeds, peanut butter, avocados.
Add healthy carbs and protein , honey, jam, dried fruit,
wheat germ, nonfat dried milk powder,
soy protein powder.
Make beverages count-- Drink shakes, milk, juice, etc.
instead of water, coffee, tea, and diet sodas.
Do resistance exercises--
Weight training helps convert
the extra calories into muscle rather than flab. Aim for 2-3 times per week.
I hope have answered your Query. Feel free to ask if you have any query. wish you good Health.
Regards