If you are unsure about the nutritional profile of a particular food, you can go online and look for a free calorie or nutrition calculator. There are a number of food diary apps available for download as well, such as Rise Up and Calorific. Keeping a log can encourage you to eat healthy foods as well. It can also help you to identify if you have a tendency to eat poorly at certain periods of the day.

A few examples of healthy, filling foods are: bananas, almond butter, sweet potatoes, and lean meats. If, for example, you are trying to bulk up and normally eat one banana a day, you may want to boost it up to three per day.

If you are trying to gain weight, it may be a good idea to eat a filling meal right before bed. This will give your body the nutrients that it needs to repair itself overnight. A whole-grain pasta dish is always a good option.

Examples of high-protein foods include nut butters, lean meats, certain dairy products, and eggs.

For example, a filling smoothie recipe might include almond milk, protein powder, shaved dark chocolate, nut butter, and coconut milk. If you are adding supplement drinks to your routine, drink one or two a day in addition to meals to encourage weight gain. [7] X Research source Make sure to also drink plenty of water. Aim for at least eight glasses per day.

You can get your diet and exercise program to work together by making good use of your “workout window. ” Make sure to eat protein and carbs immediately before and after working out. [11] X Trustworthy Source EatRight. org Organization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness Go to source

If you get discouraged, remind yourself of your goals by stating, “I need to do this. I can do this. ” Repeat until you feel ready to go again.

Think about ways that you can also incorporate new habits into your lifestyle that fit your weight gain goals. For example, find a workout buddy who has similar objectives.

Don’t let your cheat days get out of control. This can lead to too much fat gain.