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Healthy High Calorie Food Ideas

•    Make an egg white omelet using olive oil, lots of veggies, and low-fat cheese.
•    Blend a fruit smoothie of ½ banana, frozen berries, Greek yogurt, and 1 tablespoon nonfat powdered milk.
•    Use milk instead of water to make oatmeal or cream of wheat.
•    Add nonfat powdered milk to a glass of regular milk.
•    Add nonfat powdered milk to mashed potatoes, macaroni and cheese, and casseroles.
•    Eat fatty fish, such as salmon, two to three times per week.
•    Toss pasta with olive or canola oil before adding sauces.
•    Add extra olive or canola oil when cooking lean meats, vegetables, stir-fry, soups, or milkshakes/smoothies.
•    Use canola mayo in tuna or egg salad or as a spread on your favorite sandwich.
•    Use plain Greek yogurt in place of sour cream.
•    Limit low calorie beverages, such as diet drinks, and replace with milk, smoothies, or juice.
•    Carry snacks with you at all times so you are prepared to eat every 3-4 hours.

**The following tips may not be appropriate if you have pain or difficulty with swallowing**
•    Have 1/4-1/2 cup of nuts every day.
•    Use natural peanut butter, the kind where the oils sits on the top, on sandwiches, with fruit, or on crackers.
•    Try other nut butters (i.e. almond, cashew) instead of natural peanut butter.
•    Use olive oil-based vinaigrette dressings on salads, vegetables, and pasta.
•    Dip bread in olive oil and vinegar.
•    Make nachos with baked tortilla chips, whole beans or refried beans, cheese, olives, guacamole, and salsa.
•    Sprinkle any kind of nuts on ice cream.
•    Make trail mix with whole wheat cereal, nuts, raisins and other dried fruits.
•    Drizzle olive oil onto freshly popped popcorn.
•    Add olives to pasta, pizza, and salad, or just eat them plain.
•    Top hummus on pita bread or crackers.
•    Use hummus as a dip for your favorite vegetables.
•    Add guacamole to your Mexican food or sandwich.
•    Add avocado slices to your sandwich or salad.
•    Sprinkle nuts, seeds, or dried fruits into yogurt, cereal, oatmeal, and stir fry.
•    Use nuts or dried fruits in muffin and bread recipes.
•    Add cheddar cheese to vegetarian chili.
•    Add brown rice or quinoa to soups or stews.
•    Snack on flavored Greek yogurt with granola or Grape Nuts mixed in.
•    Add beans to soups, Mexican foods, or omelets.

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