To maintain or increase weight in a healthy way, additional calories eaten should be high in nutrition, especially protein. You can make every bite count with these tips:

How much protein do I need?

Here’s a helpful “rule of thumb:”1 once of “protein food” = 7 grams of protein.

Aim for 25 to 35 grams of good quality protein 3 times a day. Foods that will help you reach that goal:

o 2 eggs with 2 slices of cheese o A medium chicken breast (about 4 oz.) o 1 cup of cottage cheese o 6 oz. can of tuna

Make every meal count.

Eggs are not just for breakfast! Omelets or scrambled eggs make a quick and inexpensive lunch or dinner.

Increase calories by adding cheese or a creamy sauce to meats and veggies. Stuff an omelet or make a quiche with last night’s meaty leftovers. Chop or puree leftover veggies with cream for a soup. Add some diced leftover meat and

you’ve got a meal.

Snacking is important too.

Hard-boiled or deviled eggs are the perfect snack. Peanut butter or cream cheese along with jelly on a bagel or slice of

toast will increase calories and protein. Chopped or ground leftover meat (such as ham, chicken, or seafood)

can make a delicious sandwich filling or cracker topper. Add powered dry milk or protein powder to custard, pudding, or

milkshakes for a tasty and nutritious treat.

It doesn’t have to be expensive.

Your body doesn’t know the difference between chicken leg quarters (cheap) and boneless, skinless breasts (expensive)—both are nutritious.

Since you are not trying to cut calories, you don’t need to pay extra for “lean” cuts of meat or ground beef.

Use a slow cooker to make a tender beef stew or shredded pork BBQ with cheaper cuts. Don’t forget eggs; buy them in bulk, and they are even cheaper.

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