Focus on delicious and nutritious choices that boost your calorie intake, like making deposits into your body’s bank account to balance out what you burn (withdrawals).

Here are some top options:

High-Protein Foods Include lean meats, fish, eggs, beans, and tofu to build muscle healthily. For more tips on muscle gaining, check out my profile.

Healthy Fats Don’t skip avocados, nuts, seeds, and olive oil—they provide essential nutrients and promote satiety.

Complex Carbs Opt for whole grains such as brown rice, quinoa, and sweet potatoes for sustained energy.

Starchy Veggies Incorporate potatoes, sweet potatoes, and corn for nutrient-rich calories.

Calorie-Dense Fruits Choose bananas, mangoes, and grapes, which are higher in calories and great for weight gain.

Dairy Foods Whole milk, yogurt with granola, and cheese are rich in protein, healthy fats, and calories.

Snacks Enjoy healthy snacks like nuts, yogurt with fruit, or whole-wheat crackers with cheese throughout the day.

Smoothies Blend protein powder, fruits, yogurt, and healthy fats for a tasty and nutrient-packed post-workout drink.