Madeleine Hull
If you're looking to fortify your diet with extra calories and protein, there are a number of ways to do so. You can add extra olive or canola oil when cooking lean meats, vegetables, stir-fry or soups. You can also add a quarter to half a cup of nuts to your daily diet, as well as natural peanut butter, olives, hummus, guacamole and avocado. If you're looking for a sweet treat, you can make a milkshake with 200ml of fortified milk, one scoop of ice cream, one pot of yoghurt, fresh or tinned fruit or milkshake powder. This will give you 300 calories and 10g of protein.
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What You'll Learn
Add extra oil when cooking lean meats, vegetables, stir-fry or soups
Adding extra oil when cooking lean meats, vegetables, stir-fry or soups is a great way to fortify your diet with extra calories and protein. You can use olive or canola oil, which are both healthy options.
When cooking lean meats, such as chicken or turkey, add a tablespoon of oil to the pan before adding the meat. This will help to add extra calories and flavour to the dish. You can also use oil when baking lean meats, such as fish or chicken. Simply brush the oil onto the meat before baking, or add it to the marinade.
For vegetables, stir-fry or soups, add a tablespoon of oil to the pan before adding the ingredients. This will help to coat the vegetables in oil and add extra calories and flavour. You can also add oil to the soup after it has been cooked, by drizzling it on top.
If you are looking to add even more calories and protein to your diet, you can try adding nuts, peanut butter, olives, hummus, guacamole or avocado to your meals. These foods are all high in healthy fats and protein, and can be easily incorporated into your diet.
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Eat 1/4 to 1/2 cup of nuts daily
Nuts are a great source of protein and calories, so eating 1/4 to 1/2 a cup of nuts every day is an easy way to fortify your diet. Nuts are a good snack to have mid-morning, mid-afternoon or before bed. They are also a great topping for yoghurt, porridge or cereal.
If you are looking for a more savoury option, you can add nuts to salads, stir-fries or soups. You can also use nuts as a crunchy topping for fish or meat dishes.
If you are looking for a more indulgent way to eat nuts, you can add them to ice cream or blend them into milkshakes. You can also make your own nut butter, which is a great spread for toast or crackers.
It is important to note that not all nuts are created equal when it comes to their nutritional content. For example, almonds are a good source of vitamin E, while walnuts are rich in omega-3 fatty acids. So, when choosing which nuts to eat, consider your specific nutritional needs and goals.
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Eat natural peanut butter
Natural peanut butter is a great way to fortify your diet with extra calories and protein. When buying peanut butter, opt for the natural kind where the oil sits on the top. This type of peanut butter is packed with healthy fats and protein, making it a nutritious addition to your diet.
You can enjoy natural peanut butter in a variety of ways. Spread it on sandwiches, crackers, or fruit for a tasty and filling snack. You can also get creative and add it to smoothies or use it as a dip for vegetables. If you're feeling adventurous, try making your own peanut butter at home by blending roasted peanuts until they form a smooth paste.
Peanut butter is a good source of healthy fats, protein, and various vitamins and minerals. It's particularly high in vitamin E, a powerful antioxidant that can help protect your body from damage caused by free radicals. Peanut butter also contains magnesium, which is important for energy production and muscle function.
When choosing peanut butter, look for brands that use minimal ingredients and no added sugar or hydrogenated oils. You can also find peanut butter made with different types of peanuts, such as Valencia or runner peanuts, each with its own unique flavour and texture. Remember to store your peanut butter at room temperature and stir it occasionally to prevent the oil from separating. By incorporating natural peanut butter into your diet, you can easily boost your calorie and protein intake while enjoying its delicious flavour.
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Add olives to meals
Olives are a great way to add extra calories and protein to your diet. They are a healthy source of fat and can be added to a variety of dishes.
One way to incorporate olives into your meals is to add them to pasta dishes. Olives pair well with tomatoes, so try adding them to a tomato-based pasta sauce. You can also add olives to pizza. If you're making your own pizza, simply chop up some olives and sprinkle them on top of the cheese before baking.
Another option is to add olives to salads. They can add a nice salty flavour to an otherwise bland salad. You can also add them to sandwiches or eat them plain as a snack.
If you're looking for a more creative way to use olives, try making an olive tapenade. Tapenade is a spread made from olives, capers, anchovies, and olive oil. It can be used as a condiment for sandwiches or crackers, or as a dip for vegetables.
When choosing olives, look for ones that are packed in brine or olive oil, as these tend to be of higher quality. You can also find pitted olives, which are convenient if you don't want to deal with the pits.
By adding olives to your meals, you can easily increase the calorie and protein content of your diet. They are a versatile ingredient that can be used in a variety of dishes, so get creative and experiment with different ways to incorporate them into your favourite recipes.
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Fortify milk
If you are looking to fortify your diet with extra calories and protein, milk is a great place to start.
Milk is a good source of protein and drinking a pint of full-fat milk will give you 400 calories and 25.3g of protein. To fortify milk, add four tablespoons of skimmed milk powder to 570ml of full-fat milk and mix well. Keep the fortified milk in the fridge and use it throughout the day. Aim to drink a pint of this milk per day. If you or your child usually have instant hot drinks, such as hot chocolate or malted milk, you can use the fortified milk instead of water. Alternatively, you can add two teaspoons of skimmed milk powder to your instant hot drink.
You can also fortify milk by adding it to a milkshake. Blend 200ml of fortified milk with one scoop of ice cream, one pot of yoghurt, and fresh or tinned fruit or milkshake powder. This will give you a milkshake with 300kcal and 10g of protein. For a chocolate drink, warm up 200ml of fortified milk, add one tablespoon of drinking chocolate and sweeten to taste. This will give you a drink with 230kcal and 17g of protein.
In addition to fortifying milk, there are other ways to add extra calories and protein to your diet. For example, you can add extra olive or canola oil when cooking lean meats, vegetables, stir-fries or soups. You can also add 1/4 to 1/2 a cup of nuts to your daily diet, as well as natural peanut butter, olives, hummus, guacamole and avocado.
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Frequently asked questions
You can fortify your diet with extra calories and protein by adding extra olive or canola oil when cooking lean meats, vegetables, stir-fry or soups. You can also add 1/4 to 1/2 cup of nuts to your daily diet, as well as natural peanut butter, olives, hummus, guacamole and avocado.
Some high-calorie and high-protein snacks include a simple milkshake made with fortified milk, ice cream, yoghurt, fruit and milkshake powder, and a hot chocolate drink made with fortified milk and drinking chocolate.
Some high-calorie and high-protein foods include full-fat milk, meat, lentils, pulses, eggs and fish.
You should aim to eat three meals per day (breakfast, lunch and dinner) and have two snacks in between meals or before bed.
At each meal, you should aim to include a carbohydrate food such as pasta, rice, potato, bread or cereal, and try to eat protein twice a day.
