Gain Weight Healthily
Add weight gradually with energy-dense meals, adequate protein, and strength training when appropriate.
Ask Murph to help
What to do
Start by adding one meal or snack and making the food you already tolerate more energy-dense.
- Add olive oil, avocado, nuts, seeds, nut butter, cheese, tahini, or full-fat dairy where appropriate.
- Use milk or fortified soy milk in oats, cereal, smoothies, and cooking.
- Put a real protein source in each main meal.
- Choose carbohydrates that are easy to eat plenty of: rice, pasta, bread, potatoes, oats, tortillas, or dried fruit.
- Drink calories between meals when solid food is hard, but avoid large amounts of fluid right before eating.
- Strength train two or more times a week if you want muscle and your health allows.
Keep some fruit, vegetables, and fiber, but cut back bulky foods that make it impossible to eat enough.
A simple plan
For one week, note when your appetite is best and which meals are smallest. Add a 300–500 calorie eating opportunity at the easiest time: yogurt with granola and nuts, a peanut-butter sandwich and milk, a smoothie with fruit and nut butter, or leftovers plus an extra side.
In week two, enrich two existing meals: oil and cheese on pasta, or nuts and milk at breakfast. In weeks three and four, watch the weight trend and your digestion. If weight is not rising and the plan feels comfortable, add another small portion rather than doubling everything.
For muscle, use a simple progressive strength program and keep the surplus moderate. Extra calories without a training signal will not selectively become muscle.
