Ways to Add Calories to Your Diet

Avocado 

• spread on toast 
• mash with spices and lime juice to make guacamole and use as a dip
• blend into smoothies 
• add to sandwiches, burgers, salads, or quesadillas 

Milk 

• use whole milk instead of low-fat 
• add to hot or cold cereal 
• pour on chicken and fish while baking 
• mix in hamburgers, meatloaf, and croquettes 
• use it to make hot chocolate 

Cheese 

• melt on top of casseroles, potatoes, and vegetables 
• add to omelets 
• add to sandwiches 

Granola 

• use in cookie, muffin, and bread batters 
• sprinkle on:
  • vegetables 
  • yogurt 
  • ice cream 
  • pudding 
  • custard 
  • fruit 
• layer with fruits and bake 
• mix with dried fruits and nuts for a snack 
• use in pudding recipes instead of bread or rice 

Dried fruits, such as raisins, prunes, apricots, dates, and figs 

• soak in warm water to plump them up, then eat for breakfast, dessert, or snack 
• add to: 
  • muffins 
  • cookies 
  • breads 
  • cakes 
  • rice and grain dishes 
  • cereals 
  • puddings
  • stuffings 
  • cooked vegetables, such as carrots, sweet potatoes, yams, and acorn or butternut squash 
• bake in pies and turnovers 
• combine with nuts or granola for snacks 

Eggs

• add chopped hard-boiled eggs to salads, salad dressings, vegetables, casseroles, and creamed meats, such as chipped cream beef 
• make a rich custard with eggs, milk, and sugar 
• add extra hard-boiled yolks to deviled egg filling and sandwich spreads, such as egg or tuna salad
• beat eggs into mashed potatoes, pureed vegetables, and sauces (make sure to keep cooking these dishes after adding the eggs because raw eggs may contain harmful bacteria). 
• add extra eggs or egg whites to: 
  • custards
  • puddings 
  • quiches 
  • scrambled eggs or omelets
  • pancake or French toast batter