15 Ways to Increase Your Daily Calories without Breaking the Calorie Bank

Do you struggle with adding more calories to your diet on a daily basis? 

Over the years I’ve noticed that the majority of my clients didn’t have an issue with eating too much, in fact, they weren’t eating enough calories on a daily basis. 

Fueling your body sufficiently is imperative to your success with your training routine.  Below is a list of foods that you can add to your diet today to increase your calorie intake and get better results:

  •  Add flaxseed powder to: 

protein shakes yogurt cereal/oatmeal Garden of Life has an Organic Golden Flaxseed powder (sold at The Vitamin Shoppe) that has a great tasting flaxseed powder which actually contains sweet raw organic fruits for even better enjoyment.

  • Take Omega Fish Oil supplements – each pill contains about 15 calories and you can take up to 4 per day. Plus they’re also a good source of Omega-3 and Omega fatty acids which incorporates a number of health benefits… It’s a small amount but every calorie counts, right? 
  • Add milk to your shakes instead of water- regular milk, almond milk, coconut milk, Lactaid milk are all healthy and tasty ways to increase the calories.
  • Add veggies to each meal. Better yet, double up!
  • Add olive oil or coconut oil to saute meat and veggies.
  • Incorporate a ¼ cup of nuts in your diet every day.
  • Add avocado slices to salads and sandwiches.
  • Eat more protein: If you’re only eating 2-3 oz of protein, step it up to 4-6 oz of lean protein. (Ex: skinless boneless chicken, fish, seafood) Add an extra meal into your day; 
  • Eat more meals throughout the day: If you find that you’re only eating 3 times per day, step it up to 3-5 times per day. 
  • Give yourself a mid-morning or an afternoon snack. 
  • Add hard-boiled eggs or egg whites to salads, soups, and sandwiches. 
  • Add guacamole to tuna salad, egg salad, chicken salad, and sandwiches. 
  • Incorporate more fatty fish into your diet 3 times per week. Add all-natural peanut butter to smoothies and other snacks. 
  • Always have a protein with fruit: Greek yogurt is my favorite thing to pair with fruit. Have a glass of milk with breakfast, lunch, or dinner (protein nut milk for lower carb).

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