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• You should learn about your physical needs that i.e. weight, height, age and gender, and eat more food accordingly.
• Perform exercises to build muscle mass in sync with eating larger amounts of food to be stored as extra weight.
• Eat healthy food rich and high of nutritional value.
• Eat about 5-6 meals a day helps you gain weight faster.
• For instance, have a snack like a banana and a coke of milk or a cup of milk with oats.
• Add olive oil to your meals in moderate quantities.
• Add honey to your drinks like tea and milk.
• Eat 3-4 spoons of fruit daily, especially between meals and apart from meals.

A high calorie diet

Breakfast: 1 cup of vegetable slices, 1 loaf of bread or two toasted toast / 2 spoons of yogurt or 1 cup of cheddar cheese / boiled egg or 2 spoons of Hummus with olive oil / 7 olive seeds / 1 spoon of cream and 1 spoon of honey / cup of homemade fruit cocktail with Full-fat milk.

Snack: Cream cake / cup of Nescafe, coffee or tea

Lunch: A cup of green beans or stew, or any kind of cooked stew, a quarter of cooked chicken, a piece of cooked steak, a cup of creamy milk and a cup of cucumber, to make the cucumber salad with garlic and lemon, a cup and a half cooked rice or a cup and a half cooked pasta Fresh fruit juice

Light meal: 1 cup vanilla or 1 cup of zucchini / 1 cup popcorn / 7 pieces of nuts, almond or cashew nuts or heart nuts

Dinner: Arabic bread loaf, 2 pieces toast, 2 loaves of bread / 1 sausage, 1 tuna cup, 1 / mayonnaise / 1 cup fried fries, broccoli or fried eggplant / 1 cup vegetable salad

Snack: 1 cup yogurt with cream / 3 dates / A cup of honey-sweetened Fenugreek mixed with raisins and oatmeal