Milly Gaines
If you're looking to add calories back into your diet, there are a number of ways to do so. You can add extra oil when cooking meats, vegetables, stir-fries or soups, for example. You could also add chopped hard-boiled eggs to salads, or beat eggs into mashed potatoes, pureed vegetables and sauces. If you're looking for a conservative approach, you could add 50-150 daily calories per week until you reach your pre-diet calorie intake.
| Characteristics | Values |
|---|---|
| Add extra oil when cooking meats, vegetables, stir-fry or soups | Use olive or canola oil |
| Instant Breakfast Shake | 1 packet instant breakfast, ½ c half & half, ¾ c ice cream, mixed in blender |
| Peanut Butter and Jelly Sandwich with Milk | 2 slices bread, 2 Tbsp peanut butter, 1 Tbsp jelly, 8 oz Whole milk |
| Bagel with cream cheese, jelly and juice | Bagel, 1 oz cream cheese, 1 Tbsp jelly, 12 oz juice |
| Egg and Cheese on English Muffin | 1 egg, 1 oz cheese, 1 English muffin |
| Yogurt Smoothie | 8 oz yogurt, ½ c half & half, 1 c frozen strawberries, mix in blender |
| Peanut Butter and Banana on toast | 2 Tbsp peanut butter, 1 banana, 1 slice toast |
| Granola Bar and Yogurt | 8 oz fruit-flavoured yogurt and 2 granola bars |
| Tuna Salad on crackers | ½ c tuna salad, 5 crackers |
| Add chopped hard-boiled eggs | Add to salads, salad dressings, vegetables, casseroles, and creamed meats |
| Beat eggs into | Mashed potatoes, pureed vegetables, and sauces |
| Add Butter and Margarine | Soups, Potatoes, Hot Cereals, Grits, Rice, Noodles, Cooked Vegetables, sandwiches, breads, pasta, cream Soups, Sauces, Gravies |
| Use Whipped Cream | Sweeten hot chocolate, desserts, gelatin, puddings, fruits, pancakes, and waffles, fold unsweetened into mashed potatoes or vegetable purees |
| Add Cream Soups | Sauces, egg dishes, batters, puddings, put on hot or cold cereal, mix with noodles, pasta, rice, and mashed potatoes pour on chicken or fish while baking |
| Cream Cheese Spread | Bread, muffins, fruit slices, crackers, roll into balls and coat with nuts, granola or wheat germ |
| Add Sour Cream | Cream soups, baked potatoes and potato dishes, macaroni and cheese, vegetables, sauces, dressings |
| Reverse dieting | Add 50–150 daily calories per week for around 4–10 weeks until you’ve reached your pre-diet calorie intake or other goal amount |
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Add oil to meals
If you're looking to add calories back into your diet, one way to do this is by adding oil to your meals. Oils are a great source of healthy fats and can help to increase the calorie content of your food. When cooking meats, vegetables, stir-fries or soups, add extra olive or canola oil. This is an easy way to boost the calorie content of your meal without adding bulk. You can also add oil to salad dressings or use it as a dip for bread.
If you're looking for a more indulgent way to add oil to your meals, try frying your food. This will add a significant amount of calories, but it's important to note that this method of cooking is less healthy.
Another way to add oil to your meals is by using oil-based condiments. For example, mayonnaise is a condiment that is high in oil and calories. You can add it to sandwiches, salads, or use it as a dip.
If you're looking for a healthier option, try using natural peanut butter. This is a great source of healthy fats and protein, and the kind where the oil sits on top is the best option. You can add it to sandwiches, fruit, or crackers.
Finally, you can also add oil to your meals by using oil-based dressings. For example, a vinaigrette dressing is made with oil and vinegar and can be a great way to add flavour and calories to your meal.
Remember, when adding calories back into your diet, it's important to do so gradually. A conservative approach will help reduce weight regain and digestive discomfort by giving your body time to adapt.
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Eat peanut butter
If you are looking to add calories back into your diet, eating peanut butter is a great way to do this. Peanut butter is calorie-dense, with one tablespoon (16 grams) containing about 100 calories. It is also a good source of protein, which can help you feel fuller for longer.
You can add peanut butter to your diet in a variety of ways. Try spreading it on toast or crackers, or using it as a dip for fruit. If you want to get creative, you can also add it to smoothies or use it in baking. For example, you could make a peanut butter and jelly sandwich with milk, or have peanut butter and banana on toast.
When choosing a peanut butter, opt for natural peanut butter, where the oil sits on top. This type of peanut butter tends to be healthier and more calorie-dense than processed varieties. You can also add extra oil to your peanut butter to increase the calorie content even further.
If you are looking for a more indulgent treat, you could make peanut butter cups or fudge. These are easy to make at home and can be a great way to satisfy your sweet tooth while also adding calories to your diet.
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Add eggs to meals
If you're looking to add calories back into your diet, eggs are a great option. They're a versatile source of protein and healthy fats, and can be incorporated into a variety of dishes.
One simple way to add eggs to your meals is to hard-boil them and chop them up. You can then sprinkle them over salads, stir them into casseroles, or mix them with creamed meats like chipped cream beef. This is a convenient way to boost the protein content of your meal, and the eggs will take on the flavours of the other ingredients.
You can also beat eggs into mashed potatoes, pureed vegetables, and sauces. This will add both calories and a creamy texture to your dish. Just be sure to keep cooking these dishes after adding the eggs, as raw eggs may contain harmful bacteria.
If you're a fan of breakfast foods, try making an egg and cheese sandwich on an English muffin. You can also add eggs to pancakes and waffles by whipping them into the batter. Or, for a savoury option, scramble or fry an egg and serve it with avocado toast.
Finally, don't be afraid to get creative! Eggs can be a versatile ingredient in many dishes. For example, you can add them to stir-fries, soups, or even pasta dishes. So feel free to experiment and find the ways that you enjoy adding eggs to your meals.
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Eat more nuts
If you're looking to add calories back into your diet, one way to do this is by eating more nuts. Nuts are calorie-dense, so they can help you reach your calorie goals without promoting weight gain. They also come with a host of health benefits, so you can feel good about incorporating them into your diet.
Nuts are a great source of healthy fats, protein, and fibre. They also contain important vitamins and minerals, including magnesium, potassium, and vitamin E. Eating just a quarter to half a cup of nuts every day can help you increase your calorie intake and provide your body with essential nutrients.
There are many different types of nuts to choose from, so you can find the ones that you enjoy the most. Almonds, peanuts, pecans, and walnuts are all great options. You can eat them on their own as a snack, or add them to dishes like salads, oatmeal, or yogurt. For example, you could sprinkle some chopped walnuts on your morning oatmeal or mix some sliced almonds into your yogurt.
In addition to their nutritional benefits, nuts have also been linked to improved health outcomes. Studies have shown that eating nuts regularly can help lower your risk of heart disease, stroke, and diabetes. This is because nuts have beneficial effects on cholesterol levels, "bad" LDL particle size, artery function, and inflammation. So, by adding more nuts to your diet, you're not only increasing your calorie intake but also supporting your overall health and well-being.
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Add butter to meals
If you're looking to add calories back into your diet, there are a few simple ways to do so. One way is to add butter to meals. Butter is a high-calorie food that can be added to a variety of dishes to increase their calorie content. For example, you can add butter to:
- Soups
- Potatoes
- Hot cereals
- Grits
- Rice
- Noodles
- Cooked vegetables
- Sandwiches
- Breads
- Pasta
- Cream soups
- Sauces
- Gravies
When adding butter to these dishes, you can also combine it with herbs and seasonings to enhance the flavour. For instance, you could spread a mixture of butter, herbs, and seasonings on cooked meats, hamburgers, fish, and egg dishes.
Another way to add butter to your diet is to use it as a spread. Butter can be spread on bread, muffins, or fruit slices. You can also roll it into balls and coat them with nuts, granola, or wheat germ for a tasty snack.
In addition to adding butter to your meals, there are other ways to increase your calorie intake. For example, you can add extra oil when cooking meats, vegetables, stir-fries, or soups. You can also incorporate high-calorie foods such as peanut butter, nuts, and avocados into your diet. Remember to consult with a healthcare professional or dietitian to ensure that any changes to your diet are safe and appropriate for your individual needs.
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Frequently asked questions
There are several ways to add calories back into your diet, including adding extra oil when cooking meats, vegetables, stir-fry or soups, adding chopped hard-boiled eggs to salads, casseroles, and creamed meats, and adding butter and margarine to soups, potatoes, hot cereals, and cooked vegetables.
Some high-calorie foods that can help you add calories back into your diet include peanut butter, nuts, olive oil, avocados, and butter.
The amount you increase your calorie intake by will depend on your individual goals and needs. A conservative approach to reverse dieting involves adding 50-150 daily calories per week for around 4-10 weeks until you reach your pre-diet calorie intake or other goal amount.
Adding calories back into your diet may lead to weight regain, so it is important to do so gradually and under the guidance of a healthcare professional. Additionally, if you are adding raw eggs to dishes such as mashed potatoes or sauces, be sure to cook the dishes thoroughly to avoid harmful bacteria.
Some healthy ways to add calories back into your diet include adding natural peanut butter to sandwiches or crackers, adding guacamole to Mexican food or sandwiches, and adding avocado slices to sandwiches or salads.
