Nuts might be a good choice....Eating just 4 walnuts per day can keep your heart healthy...about 27 calories a whole walnut...20 almonds and is about 140 calories...Slivered almonds for salads...usually 1 ounce is around 50 calories ...Pistachio's can help keep cholesterol down. Pumpkin seeds are especially high in protein, low in calories and fat. Sunflower seeds have protein & almonds are particularly high in protein
Pepitas,1 Ounce has 8 Grams of protein making them a smart snack or salad addition
Popcorn which has protein, minerals and vitamins… and lots of fiber...do the air-popped you'll be surprised how good it tastes ...add Parm or romano Cheese to add more protein. 3 cups of air popped is around 99 calories and a good snack.
Barley has good protein. Quinoa and kasha which are extremely high in protein. Low fat dairy products are also excellent sources of protein. Try reduced fat yogurts, cottage cheese and milk.
adding just a handful of nuts to his snack or a protein shake should boost him up by about 300 calories. i have the hardest time getting my calories in sometimes because i cut out all the brownies and cookies and cake. if i only eat lean meats and veggies i come up way short. so i have to remember that wheat bread is okay and so is oatmeal...i love my whole grains. it would never do me good to take an appetite suppressant. i might never feel like eating if i did.
Fitness Minutes: (33,189)
21,842 4/18/13 12:26 A
Good calorie boosters which also have protein/fibre and healthy oils, are nuts and seeds.
If you make him sandwiches, if possible add some avocado. Add a little healthy oils into his meals. Make a smoothie for a snack that includes milk, nuts or peanut butter, fruit, yoghurt - even ice-cream if he isn't getting too much fat and is able to have saturated fats. IF he gets plenty of veges, are you able to slightly decrease them and increase lean meat? Does he like coffee made with milk? (an in no water)
Good luck, Kris
Edited by: SLIMMERKIWI at: 4/18/2013 (00:27)
Fitness Minutes: (4,031)
180 4/17/13 11:41 P
a protein shake or fruit smoothie might be a good way to solve this. How are the rest of his stats adding up? Is he missing fruits or veggies or iron etc. Might be a clue as to which direction to start to go in.
Fitness Minutes: (5,730)
2,185 4/17/13 10:34 P
Without knowing an average menu for him, I would think the least massive way would be to add a tablespoon of healthy fats (EVOO, coconut oil, real butter, etc) to each of his three main meals.
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