Weight gain - BMI just in ok zone

[Trooperslaneagain]

I've been really ill this year (all under investigation with GP and hospital) and lost a tonne of weight which I'm trying to regain a bit of

Any tips to do this healthily? I'm already doing full fat dairy, desserts etc. I don't want to hit the burgers and pizzas!

Historically, even when heavier I've had quite a small appetite e.g. when out for a meal I'll never finish a full main course and could usually manage a starter and a side.

Put olive oil on everything.

Whacks up the calories no end, without filling you up.
Also lots of nuts, and avocado.

Do you like red meat OP? What about eating lamb and beef? Also welcome to the bacon and egg sandwich! Just eat good wholemeal bread whenever possible. Also what about pasta with a meat and tomato sauce?

With veg: lightly steam or microwave potatoes (in their skin) or broccoli or other favourites and add a small knob of butter or some flavoured oil (walnut?) whilst still warm so they soak up the flavour.

Eat nuts and nut butters on toast. Walnuts are higher in fat than almonds but both are good for you, plus Brazil nuts. Add seeds and nuts to your breakfast porridge (30mg dry weight) plus full fat plain yoghurt and fruit for a healthy but filling breakfast. Full fat houmous on pita bread with tomato salsa.

What about (rather retro) avocado vinaigrette? With rye bread.

Eat some (not loads) dry fruit: agen prunes (raw, in packets) are delicious and nutritious. Add raisins/sultanas to your breakfast cereal (a few only).

Make yourself a cheese and ham omelette for lunch or dinner with an oil dressed salad or baked/microwaved sweet potatoes.

Enjoy! 😁 But also check your calories. Use one of the calorie/nutrition/activity trackers to help. Good luck.