To gain 1 to 2 lbs. per week, you must eat 500 to 1,000 calories more than you burn daily. Choosing the right kind of foods can help you add these calories. High-calorie foods that offer nutrition, rather than saturated fats and sugar, are your best weight gain options.
Carbohydrates
Carbohydrates, such as grains, breads and starchy vegetables, deliver energy and a substantial number of calories per serving. Choose the most calorie-dense carbs to assist with weight gain. Include granola at breakfast instead of flaked cereal. Eat dense, whole-grain bread in lieu of fluffy white varieties at lunch. Increase your serving size of whole wheat pasta, brown rice and baked white or sweet potatoes at dinner.
Dairy
Cheese, milk and yogurt provide bone-building calcium and calories for a weight-gain diet. Add cheese to eggs at breakfast, to sandwiches at lunch and to vegetables at dinner. Cook hot cereal and soup with milk instead of water to add calories. Snack on 1 cup yogurt mixed with 1/2 cup high-fiber cereal, 1 oz. nuts and 1/4 cup dried fruit for a 500-calorie snack.
Fats
Fats contain 9 calories per gram, making them the most calorie-dense macronutrient. Choose heart-healthy fats such as avocados, nuts, seeds and plant oils over saturated and trans fat varieties. Even if you are underweight, you are still at risk of the health problems associated with eating too much of these unhealthy fats that are found in meat, butter and commercially-fried foods and baked desserts. Toss pasta with 1 tbsp. olive oil to add 120 calories; sprinkle 1 oz. of nuts over cereal for 160 to 200 extra calories; blend 1 tbsp. flaxseed oil into a smoothie for 120 extra calories; sprinkle ¼ cup sunflower seeds over salad for 186 extra calories; or add half of an avocado to your sandwich or lean burger for 150 extra calories.
Fruits
Fresh fruits are not particularly calorie dense, but dried fruits deliver a concentrated amount of calories and nutrition. Opt for a cup of raisins, with 434 calories, over a cup of grapes, with 104 calories. Drinking 100 percent fruit juice between meals can help you fit in extra calories without having to chew more food. Blend fresh and frozen fruits together for a high-calorie fruit smoothie -- try a banana, 1 cup milk, 1 tbsp. almond butter and 1 cup frozen mango for a 375-calorie snack.
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