High Calorie, High Protein Diet

Why do I need a high protein and high calorie diet?

• If you have recently lost weight
• If you have lost interest in foods
• If you have a poor appetite

You should follow the advice in this leaflet to prevent weight loss and regain your strength and energy. This does not necessarily mean eating more food. It involves increasing the energy in your diet by making small changes.

What should I eat?

• Five to six small meals/snacks per day ‘little and often’
• Two servings of either meat, fish, poultry, eggs, cheese, nuts, beans, lentils, soya or Quorn
• Three servings per day of either; bread, potatoes, rice, pasta or breakfast cereals
• Two to three servings of dairy foods; cheese, milk, yoghurts
• Six to eight glasses of fluids; including nourishing drinks i.e., glasses of milk
• Avoid low fat/diet versions

Fortifying your food

If you have a small appetite and cannot manage large portions it is important to make the food you are eating more calorific and energy dense without increasing the size of the portion. Try some of the following:

• Add four heaped tablespoons of powdered milk to 1 pint of full cream milk and use throughout the day in breakfast cereals, sauces, puddings, soups, jellies and other desserts
• Spread butter or margarine on toast, bread, scones thickly, and add it to vegetables, potatoes, pasta
• Use grated hard cheese or soft cheeses on foods, in mashed / baked potato, soups, baked beans or spaghetti, omelettes
• Add cream to puddings, soups and sauces
• Add mayonnaise to sandwiches and salads e.g., coleslaw, potato salad, salad dressing
• Use plenty of sugar / honey / syrup on cereals, in hot drinks and puddings
• Add a scoop of ice cream to cold drinks
• Serve meals with creamy sauces, parsley, cheese sauce
• Add pesto/hummus to pasta
• Use peanut butter with toast, bread

*Choose full fat varieties of all foods/drinks

Nourishing snacks

It is important to snack regularly throughout the day. A plain biscuit only contains 36kcals and is not a nourishing snack. Better choices are:

Tips for following a high protein and high calorie diet

Following a high protein, high calorie vegetarian diet can be difficult. Plant-based protein sources are often high in fibre which can fill you up quickly.

Below are some tips to help achieve a high protein and high calorie diet:

• Try and include something high in energy and something high in protein at each meal and snack
• Have a good stock of nutritious options in your store cupboard, such as baked beans, tinned spaghetti, soups, tinned fruit in syrup, nuts and seeds, nut butters
• Try batch cooking and freezing meals such as curries and soups for days when you don’t feel like cooking
• Have quick and easy options in the freezer such as ready meals, frozen desserts or ice-cream

Light Meals

If your appetite is poor or you are not managing with large portions a light meal will provide energy and protein.

On toast:

• Fried bacon / egg / sausage
• Kippers/smoked haddock
• Beans or spaghetti with grated cheese
• Cheese
• Eggs; scrambled with butter and full fat milk / fried / boiled / poached

Sandwiches:

• Cheese
• Lean meat with cheese / coleslaw
• Peanut butter
• Fried bacon / egg / sausage
• Fillings containing mayonnaise e.g., cheese savoury, tuna, egg

Omelette filled with grated cheese, ham, vegetables e.g., mushrooms, peppers, onion and plenty of butter and full fat milk.

Small jacket potatoes with butter:

• Tinned fish with mayonnaise
• Cheese with beans or coleslaw
• Cream cheese
• Coronation chicken / chilli con carne / curry

Buffet foods:

• Chicken legs with skin / chicken nuggets
• Pastries; sausage roll, pies, quiche
• Cheese chunks / slices

Ready Meals:

• Cauliflower cheese / macaroni cheese
• Corned beef hash
• Pasta with creamy sauce e.g., lasagne
• Boil in a bag fish with sauce
• Shepherd’s pie / Cottage pie

Oven meals:

• Breaded fish
• Breaded chicken pieces / chicken kiev

Soups with buttered roll, adding cream / cheese to soup.

Finger Foods

Suitable for people who like to leave the table and walk about during mealtimes, or people having difficulties using cutlery. For examples:

• Cocktail sausages, sausage rolls, hamburger, hotdogs, quiche, fish cake / fingers, pieces of chicken, pork pies.
• Boiled new potatoes, potato wedges, chunky chips, roast potatoes.
• Sandwiches and toasties cut up into smaller pieces, pizza, hard boiled eggs, cubes of cheese, bread, crackers. 
• Buttered muffins, toast, scones, pancakes, fruit loaf, cake.
• Crackers with soft cheese, cheese biscuits, soft cereal bars, crisps.
• Peeled fruit.

Nourishing fluids

If your appetite is poor, nourishing fluids can add extra calories and protein to your diet. However, you should avoid drinking before meals as this can fill you up. 

Recipes:

Fortified milk

One-pint full fat milk and four heaped tablespoons of dried milk powder. Stir together and use in hot drinks / cereals.

Milky hot chocolate/Malted drinks (e.g., Ovaltine / Horlicks)

150ml fortified milk (as above)

Three teaspoons of hot chocolate / malted drink powder

Heat milk until simmering, add to powder and stir, add extra cream if wanted.

Milkshake

150ml fortified milk

Milkshake powder / syrup to taste

One scoop ice cream

Mix fortified milk and ice cream together. Add the flavouring to taste. Serve chilled.

Fruit Smoothies

200ml fortified milk

One pot thick and creamy yoghurt

One piece of fruit of your choice, e.g., banana / strawberries

One scoop of ice cream

Liquidise all ingredients together and serve chilled.

Some other examples of nutritious fluids are:

• Fresh fruit juices, e.g., orange, apple, pineapple
• Yoghurt drinks
• Shop bought milkshake
• Soup (or instant soup) with cream, milk or grated cheese added
• Build-up / Complan / Meritine (available at supermarkets)

Flavoured Shots with Protein – makes 10-12 40ml shots

 = 190kcals & 2g protein per 40ml shot

300ml double cream

100ml full fat milk (blue top)

2 tablespoons flavoured powder choice (e.g., Nesquik milkshake, hot chocolate, cocoa)

3 tablespoons sugar

4 tablespoons milk powder

Make a paste by adding a little cream to the sugar, chosen powder & milk powder until smooth, then slowly add the rest of the cream and milk and mix to avoid lumps. Serve warm or cold.

Gaining weight healthily

If you are worried about eating too much saturated fat, below are some healthier high calorie high protein food options.

High Protein High Calorie Dietary Advice for Vegetarians

If you follow a vegetarian diet, dairy foods are a great source of additional calories and protein. These can be enjoyed in different ways:

• As a snack, for example a thick and creamy yoghurt or crackers with butter and thickly sliced cheese
• As a drink, for example a cup of warm or chilled full cream milk, milkshake, hot chocolate or malted drink
• As added nutrition in meals, such as extra butter, cheese, mayonnaise, cream
• As a drink, for example a cup of warm or chilled full cream milk, milkshake, hot chocolate or malted drink
• As added nutrition in meals, such as extra butter, cheese, mayonnaise, cream

Some other vegetarian high calorie high protein options are listed with suggestions on how to add these into your diet.

Having a balanced high calorie high protein diet

To give your body the nutrition it needs, it is important to eat foods from all of the food groups. Use the following ideas to help you eat a balanced, high protein and high energy diet.

Nutrition and Dietetics

Nutrition and Dietetic Service

Queen Elizabeth Hospital

Sheriff Hill, Gateshead, NE9 6SX

0191 445 2074

Nutrition and Dietetics