A high-calorie diet does not mean you have to gorge on junk foods like ice cream, fries and fast food burgers. These foods may be high in calories, but they also contain saturated fats, trans fats, added sugars and sodium that are detrimental to anyone's health. A healthy, high-calorie diet features naturally calorie-dense foods like nuts, grains, dairy, protein, seeds, avocados and dried fruit. Try eating six 500-to700-calorie meals per day, instead of just three, and drinking calories between meals when following a high-calorie diet.
Meal One
Have 12-oz.glass of orange juice along with 1 cup of whole grain cereal, such as shredded wheat, with a sliced banana, 1 oz. of chopped almonds and 1 cup of milk for about 600 calories. Add another cup of cereal to bring the calorie count closer to 800 calories. The cereal provides fiber for healthy digestion and cholesterol levels, the banana and juice provide vitamin C and potassium, the almonds contain heart-healthy fats and vitamin E and the milk is a source of calcium and protein.
Meal Two
Mid-morning, have a whole-grain raisin bagel with 2 tbsp. of cream cheese and a smoothie with 1 whole banana, 1 cup strawberries, 1 cup soy milk and a few ice cubes. This meal contains 600 calories with vitamin C, fiber, protein and B vitamins from the bagel.
Meal Three
Have a veggie burger on a whole wheat bun with tomato, 1/4 of an avocado and 1 oz. of provolone cheese. For a side dish, bake a sweet potato and top with 1/2 cup nonfat Greek yogurt. This meal offers about 600 calories, with only 5 g of saturated fat. The meal provides ample amounts of vitamin A and counts as at least two servings of vegetables. To add calories to this meal, have an ounce or two of pretzels on the side. To make it slightly lower in calories, eliminate the cheese.
Meal Four
For a mid-afternoon snack, spread 2 tbsp. of natural peanut butter on 2 oz. of whole grain crackers. Have an apple and a glass of low-fat milk. This 625-calorie meal contains mainly unsaturated fats, fiber, antioxidants and protein. Choose natural peanut butter that does not have added hydrogenated oils or sugars.
Meal Five
For dinner, have 1 1/2 cups cooked, whole wheat spaghetti topped with 5 oz. roasted chicken breast, 1 cup of chopped asparagus spears, 1 tbsp. olive oil, minced garlic and 2 tbsp. Parmesan cheese for about 655 calories. To add 50 more calories, increase your pasta serving to 2 cups. The whole wheat pasta equals four servings of whole grains, the chicken breast is a lean, quality source of protein and the asparagus offers vitamin K, folate and iron.
Meal Six
Before bed is a good time to fit in an extra snack. Have 1 cup of low-fat cottage cheese with 1/4 cup raisins and 1/4 cup chopped cashews. This meal offers 480 calories with protein, iron and healthy fats. Add a glass of milk or orange juice if you need more calories.
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