Upping calories in a healthy way

Lots of people have been asking if we could do an example food plan of how to healthily increase weight, be it for recovery or to get a bigger booty in the gym. However, since everyone is different, requires different amounts of calories or has different food intolerances, a generic food plan is very difficult to write. What we can give you is some ideas of the foods we ate during our recoveries, and what we enjoy now to fuel our workouts and keep our bellies happy…

Portion sizes are dependant on the person and their goals. You may be at a stage in your recovery where you feel comfortable upping your food intake, or you may feel as though you are undereating and need to eat more to make those gains in the gym (undereating is very common, especially amongst girls. It makes all those hours of hard work in the gym pretty worthless if you’re not eating enough to support your workout. It’s also very bad for your metabolism but that, and eating enough to support lean muscle growth/fat loss are different topics for another day!). You basically want to gradually increase portion sizes and thus increase your calorie intake. Doing this slowly and at a pace you feel comfortable with is very important. You don’t want to be overwhelmed if you feel as though you’re putting on weight too fast, but at the same time you need to be realistic and realise that if you’re only increasing the calories of one meal, it’s not going to make a difference. Likewise, this increase in portion sizes for each meal MUST be consistent. One day of increased calories will not lead to the weight gain desired.

We do not recommend weighing every meal. But if you want to weigh your meals at first so you can get a visual idea of what the weight looks like, you can then start to gage portion sizes by eye. However, the main focus should be to have a balanced meal on your plate: proteins, carbohydrates, fats and fibre.

Here are some ideas for each meal…


  • Sweet omelette (see the last post for our recipe!)
  • Full fat natural yogurt, with fruits, nuts, oats (add protein powder for additional protein)
  • Wholegrain toast with 2 eggs (scrambled or poached), baked beans, tomatoes and avocado
  • Breakfast smoothie bowl: blend 1/2 scoop of protein powder, a handful of frozen berries, 1 tablespoon of nut butter and milk of choice


  • Chicken breast with a sweet potato, salad, and humous or halloumi
  • Turkey mince (or quorn) chilli with rice and salad
  • Open sandwich loaded with toppings: tuna, ham or poached eggs on top of salad, sprinkled with nuts or seeds


  • Chicken/ low fat pork sausages with sweet potato and swede mash, accompanied with lots of green vegetables
  • Grilled fish with basil, lemon and chorizo with basmati rice and salad
  • Chickpea and bean chilli with pitta bread and salad


  • Chopped fruit with nuts and seeds
  • Yogurt with granola and berries
  • Wholegrain rice cakes with peanut butter and strawberries
  • Protein mug cake (recipe to come soon!)
  • Take a big spoon, open a jar of nut butter, and dig in…


As we have said before, we are all different and some people may prefer to have more bigger meals and few snacks, whereas others may prefer to spread 3 meals out into 5. There’s no right or wrong! We take several lunches and snacks to University with us because we like to have smaller meals every few hours (and we just love food!). We hope this is helpful for you. Any questions or comments, please let us know, or if you have any delicious meal suggestions please share with us!

Happy gains xxx