You want to gain weight, but you want to do it the healthy way! Try to choose nutrient-dense foods instead of empty calories. 

Nutrient-dense foods are jam-packed with vitamins, minerals, and fiber This includes fruits, vegetables, low fat dairy, lean cuts of meat, plant proteins, and unrefined grains. 

Empty calories give you a lot of energy (usually through sugar and fat) but not a lot of vitamins, minerals, and fiber. This includes sugar-sweetened drinks, ice cream, cookies, crackers, chips, cakes, and other heavily processed foods. The 2020-2025 Dietary Guidelines for Americans recommend limiting your added sugars and saturated fats to less than 10% of your overall calorie intake.

Clients often tell me that they can’t imagine eating any more than they already are because they feel too full! The key is choosing foods that have a lot of calories and nutrition but won’t take up a lot of room in your stomach. You can also increase your food and drink intake gradually over a few weeks to give your stomach time to adjust to the change. 

Shakes & Smoothies

Shakes and smoothies are a great way to drink bonus calories without feeling too full. Try one of these TNT Shakes & Smoothies:



Eggs are about 80 calories and 6 g of protein per egg. Scrambled eggs don’t take up a lot of room on your plate making them an excellent choice for a nutrient-dense and calorie-dense breakfast. 


Nut Butters

Peanut Butter has 180 calories and 8 g of protein in 2 tablespoons, giving you a lot of plant-based healthy proteins and fats for your buck!


Dips & Spreads

Add flavor and calories to your meal effortlessly by using healthy dips and spreads.


For Personalized Meal Plans Visit TNT!

Want us to do the thinking for you? Healthy weight gain requires adequate fluid, calories, nutrients, and exercise. The amounts that you need are unique to your body. Team up with a registered dietitian by booking your free consultation and asking us about our personalized meal plans


Read more about Healthy Weight Gain by the Academy of Nutrition and Dietetics.