Tips for Increasing Calories and Protein

Milk/Dairy products

• Add cheese to potatoes, vegetables, soups, noodles, meat, and fruits.
• Try milk instead of water in oatmeal/cream soups.
• Try cream sauces over vegetables and pasta.
• Add powdered milk to cream soup and mashed potatoes.

Eggs

• Hard-boiled eggs are a great grab and go snack. Keep them ready in the refrigerator.
• Have an egg salad sandwich for a meal or snack.
• Be sure your eggs are fully cooked to avoid harmful bacteria.

Meats, poultry, fish

• Use leftover meat to add protein to soups, casseroles, omelets, and salads.
• Add sour cream and spices to shredded meats for a quick high protein dip.

Beans, legumes, nuts, and seeds

• Seeds can add texture, taste, and protein to fruit, ice cream, pudding, and custard.
• Seeds are also great on vegetables, salads, and pasta.
• Nut butters on toast, fruits or in smoothies also pack a protein punch.
• Add beans and peas to salads, soup, and vegetables.
• Tofu can easily be blended into a smoothie or makes for a great addition to a stir fry

Butter and Margarine

• Melt over potatoes, pasta, rice, and vegetables.
• Add to soups and casseroles
• Spread on bread with nut butters
• Choose canned or jarred vegetables and fish packed in oil

Milk/Dairy

• Add whipped cream to desserts, waffles, pancakes, fruit, and hot cocoa.
• Try sour cream on baked potatoes and vegetables.

Salad Dressing/Condiments

• Use regular mayonnaise or salad dressings. 
• Skip the low fat, reduced-calorie or diet condiments.

Spreads (avocado, nut butters, beans)

• Spread nut butter on toast or add to oatmeal
• Add avocado to tuna salad or blend into a smoothie
• Blend beans with olive oil and spread on pita or add to soup or sauce

Sweets

• Jellies, jams, and honey are a great way to add flavor and calories to bread, crackers, fruit, ice cream and cake.