01/13/2026
If you’re an athlete trying to gain weight or struggling with low appetite, increasing your calories can feel challenging. Snacks are an easy way to increase calories, and they also help you consistently meet your micronutrient needs and support muscle growth.
Here are 6 high-calorie snacks that include all 3 macros (carbs, protein & fat), as well as different produce to increase micronutrients and antioxidants. Here are the portion sizes of each snack listed to hit the projected calories:
🥑 Avocado + egg snack box: 1/2 medium avocado, 2 hard boiled eggs, & 1 cup mixed berries
🥭Pita chips, dried mango, & hummus: 1 cup pita chips, 4 slices dried mango, & 1 single serve hummus
🥜Medjool dates & peanut butter: 4 medjool dates with 2 Tbsp peanut butter
🧀String cheese & mixed nuts: 2 string cheese sticks & 1/3 cup mixed nuts
🥯Bagel with nut butter: 1 whole grain bagel with 2 Tbsp peanut butter
🍓Greek yogurt, granola, & berries: 3/4 cup whole milk Greek yogurt, 2/3 cup granola, & 1/2 cup mixed berries
If you are struggling to gain weight or meet your calorie needs, try adding in 1-2 of these snacks throughout your day. For more guidance, check out my weight gain manual or apply for nutrition coaching through the link in my bio!
