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I am one of those that needs weight. Spent lots of time with dietitians and doctors.
Here is what I am now doing and it appears to be working and it is not bad calories.
4 Cans of Ensure Plus. One in morning when you wake. One at lunch time. One at dinner time. One right before bed. 350 calories each, no lactose, and full of needed vitamins. Easily down able in 1-2 swigs.
Eat breakfast each morning. I do 2 eggs any style but done with butter. 4-5 ounces pre cooked meat such as sausage, bacon, etc. Glass of milk. Wheat bread with jam, jelly or butter. Piece of fruit. One cup of cottage cheese.
Snack around 10am. Usually cottage cheese or hard boiled eggs. Any thing really though, just not sugar.
Lunch is almost always a sandwich. PBJ, or some meat. I rather like Tuna or Liverwurst. If not that some decent hot dogs. Glass of milk.
Snack again around 3pm. Quick sandwich, cottage cheese, whatever just not sugar.
Dinner. Something I really can cram calories into. Lasagna, Ground beef dishes, Stews, Soups, Chicken dishes etc. Side salad. Some sort of veggies with butter or mashed potatoes with butter. More bread.
Snack before bed. Something easy and not with sugar. Typically leftovers or one of my stand byes.
Buy and use only whole mile. Use real butter. Stick with good oils. Real mayo or home made. Meats with natural fats i.e. 18-20% fat ground beef, marbled meats, chicken with skins, etc. Cut out as much sugar and caffeine as possible.
Eat often and at first odds are you will not finish meals. Keep at it and you soon will. Snacking and such keeps the engine running so to speak. Sugar and caffeine seem to fake you into feeling full.
Lastly as stated there are no set calories for certain ages or sexes. It depends on a multitude of factors.
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