“But, I can’t eat that much food.” Oh, but you can (it’s fun).

Are you in a gain phase? Are you a chronic under-eater?

Our advice is always to PLAN AHEAD. To make sure you aren’t stuffing your face at bedtime, start early in the day and make a plan to eat consistently throughout the day to avoid bloating and digestive issues.

Need some help? We’ve got you.

>>Don’t be afraid of liquid calories (on occasion). Fresh squeezed juice, gatorade, and chocolate milk pack a punch with not much volume.

>>Smoothies and shakes can be helpful to pack a nutrient-dense punch when on the go.

>>Honey is great to add to coffee, tea, toast, yogurt, and smoothies.

>>Rice, baby. It’s easy to digest and rice-based products like white rice, cream of rice cereal, Chex cereal, and rice cakes are easy-peasy.

>>Fruit such as bananas, mangos, apple sauce, dates, and dried fruit are great for more calorie-dense options.

>>Protein such as salmon, eggs, and red meat contain more fat and less volume. Ground meats, white fish, and whey are usually easy to digest. Adding two scoops of collagen to your juice, coffee/tea, or oatmeal is an easy (and taste-less) way to add 18g protein without the added bulk.

>>Olive oil, coconut oil, macadamia nuts, and ghee are some favorite fats to use that don’t add volume to your meals.

>>Cook your veggies. Spinach, zucchini, onions, and bell peppers shrink significantly when cooked=less volume to eat.