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Boosting Calories
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Boosting Calories

If you need to boost both calories and protein for weight gain, these are a few guidelines. A healthy pre-pregnant body weight and appropriate weight gain during pregnancy are associated with healthier pregnancies and healthier weights for infants at birth. Increasing the frequency of eating and concentrating the nutritional value of the foods you eat is the best strategy.

  • Eat often
    Eating more often can compensate for smaller appetites and help increase calories.
  • Drink in some calories
    Water takes up the same amount of room in your stomach as fruit juice or milk, but provides no calories. Juice, milk, fruit smoothies and milkshakes are all great sources of calories.
  • Use high calorie, high protein foods often
    These items can be eaten as extra snacks, included in meals, used in recipes or mixed in with other menu items.
    Nutritional supplements may be another option for variety or convenience.
Calorie - Protein Boosters
Serving
Size Described
Approximate Calories
Approximate Protein
(gm)
Peanut Butter
2 Tbsp
200
5
Almond Butter (all nut butters)
2 Tbsp
200
5
Peanuts
1 ounce
200
5
Whole Nuts
1 ounce
175
5
Chopped Nuts
2 Tbsp
100
2
Sunflower Seeds (hull removed)
1/4 cup
175
6
Pumpkin Seeds (hull removed)
1/4 cup
300
18
Trail Mix
1/4 cup
175
5
Cheese
1 ounce
100
7
Cottage Cheese (whole milk)
1/4 cup
55
7
Dry Milk Powder (Lowfat)
2 Tbsp
55
5
Lowfat Milk
1 cup
130
8
Whole Milk
1 cup
150
8
Chocolate Milk (whole)
1 cup
180
8
Baked Beans
1/2 cup
200
8
Roasted Soy Nuts
1 ounce
150
10
Tofu, Soybean Curd
2 ounces
50
5
Kidney Beans
1/3 cup
70
5
Fish and Shellfish
1 ounce
35
7
Meats and Poultry
1 ounce
50-75
7
Processed Luncheon Meats
1 ounce
75-100
7
Meat Spreads (chopped, pureed)
1 ounce
70
7
Egg Salad (1 egg)
2.5 ounce
230
7
Chopped Egg (cooked)
1 egg
75
6
Egg Substitute (pasteurized)
1/4 cup
80
7
Deviled Egg
1 egg
120
8
Instant Breakfast (powdered mix)
1 envelope
125
7
Instant Breakfast with Whole Milk added
1 cup
225
14
Protein Supplement (milk based, powder)
1 ounce
100
7

Protein Supplement (soy based, powder)
(products vary)

2/3 ounce
75
11

Not all exercises or diets are suitable for everyone. Before you begin this program, you should have permission from your doctor to participate in vigorous exercise and change of diet. If you feel discomfort or pain when you exercise, do not continue. The instructions and advice presented are in no way intended as a substitute for medical counseling. The creators, producers, participants and distributors of this site disclaim any liability or loss in connection with the exercise and advice provided here.

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