3 Ways To Increase Calories Within Your Meals

1. Drink a protein shake or smoothie

Every morning, I drink a protein shake with my breakfast. If I do not drink one for breakfast, I make sure to have one with either lunch or dinner. When drinking a shake, you want to drink it with a complete meal; you do not want to replace your meal with it. One shake is usually around 600 calories, so I have this on top of whatever else I'm eating.

My favorite protein shake:

  • Two cups of milk

  • One banana

  • 1/4 cup of oats

  • One scoop of chocolate protein

2. Eat a handful of nuts

With whatever you are having for breakfast, lunch, or dinner, have a handful of nuts along with it. Nuts are rich in protein, nutrients, and healthy fats. My favorite nut to snack on is almonds. Almonds are high in calcium, fiber, magnesium, and vitamin E.

3. Add a scoop of peanut butter

Usually, when having a bowl of fruit, I will add two to four tablespoons of peanut butter on the side. I like to chop up apples with bananas and dip the slices in peanut butter.