If eating enough feels like a chore, you're not alone. The good news: you don't need to force down huge plates. You need smarter, denser food.
Make calories easier to eat
- Liquid calories: a smoothie of milk, oats, banana, peanut butter and whey can provide 700+ kcal and is far easier than an equivalent meal.
- Energy-dense toppings: olive oil on vegetables, nuts on porridge, cheese on pasta, avocado on toast.
- Denser carbs: rice, pasta, bagels, granola and dried fruit pack more energy per bite than potatoes or salad.
Eat on a schedule
Appetite is a poor guide when you're trying to gain. Set regular meal times — for example every 3–4 hours — and treat them like appointments.
Small upgrades, big totals
| Add | Extra kcal |
|---|---|
| 1 tbsp olive oil | ~120 |
| 1 tbsp peanut butter | ~90 |
| Glass of whole milk (250ml) | ~160 |
| 30g mixed nuts | ~180 |
| 30g cheddar | ~125 |
| Handful of raisins (30g) | ~90 |
Three or four of these per day add 400–600 kcal without increasing meal size much.
Don't skip strength training
A surplus without training mostly adds fat. Lift weights three or four times a week so extra energy is directed towards muscle.
If you've always struggled to gain weight or have a poor appetite alongside other symptoms, it's worth a check-up with your GP.