Bagels are calorie-dense. A small one has 180+ calories, while extra-large coffee shop bagels can exceed 300 calories. White bread: about 70 calories/slice.
2 cups spaghetti = almost 400 calories. Bolognese sauce (1 cup) adds 160 calories. Add 2 tbsp Parmesan (45 cal). Total: at least 600 calories in one meal.
1 cup raisins = ~400 calories, while 1 cup fresh grapes = ~60 calories. Dried fruits like berries, apricots, apples, cranberries, and tropical fruits are tasty alternatives.
Olive oil: rich in monounsaturated fats, adds calories and flavor to pasta, bread, and veggies. Canola oil: high in omega-3 and monounsaturated fats, great for cooking.
Avocados: rich in monounsaturated fats, vitamin K, potassium, and fiber. One has 200+ calories, a nutritious choice. Add to sandwiches, make guacamole for tortilla chips, soft shell tacos, or burritos.
Nuts & seeds: rich in polyunsaturated fats, healthy calories. Brazil nuts, almonds, walnuts, pecans, cashews, sunflower seeds, flax seeds, pumpkin seeds - all beneficial.
Create granola with cereals, nuts, seeds, dried fruits. Store in airtight container for breakfast or on-the-go. Boost flavor & calories with dark chocolate chunks or peanut butter chips.
High-calorie protein bars in drugstores' fitness sections. Protein shakes fill you up faster due to rich whey content, preferred by some over protein bars.
Cheese aids weight gain with nutrients. Calorically dense, rich in Vitamin K2 for heart health, and a good calcium source. Beneficial addition to a nutrient-dense diet.
Fatty fish (salmon, herring, mackerel, halibut) are rich in Omega-3s, benefit heart health. Research links Omega-3s to reduced risk of Alzheimer's, cancer, dry eye disease, and rheumatoid arthritis.