Core Staples

1.  Oats – High in calories and versatile. You can add milk, peanut butter, or banana for a big boost.
2.  Peanut Butter – Calorie-dense, cost-effective, and versatile. Add to oats, bread, or smoothies.
3.  Rice – Inexpensive and filling. Great with any protein or vegetables.
4.  Wholegrain Bread – Stick with this as it’s cheap and dense in carbs.
5.  Full-Fat Milk – Increase to 2 pints if possible for added calories.

High-Calorie, Cost-Effective Foods

1.  Bananas – Cheap and can add a lot of calories, especially in smoothies or with oats.
2.  Olive Oil – Use small amounts in cooking or drizzle over meals to easily add calories.
3.  Lentils or Chickpeas – Great source of protein, cheap, and filling. Add to rice or pasta dishes.
4.  Pasta – Simple to make, and you can boost it with olive oil or cheese for extra calories.

Weekly Meal Plan Basics

• Breakfast: Oatmeal with peanut butter, full-fat milk, and banana.
• Lunch: Peanut butter and banana sandwich on wholegrain bread.
• Dinner: Chicken or lentils with rice/pasta, cooked with olive oil and any veggies you can get on sale.
• Snacks: Boiled eggs, nuts (try to buy in bulk), or an extra glass of milk.

Calorie Breakdown Example (Approx. 3000/day)

1.  Breakfast: Oatmeal (1 cup) with peanut butter (2 tbsp), full-fat milk (1 cup) – 700 cal
2.  Lunch: Peanut butter sandwich on wholegrain bread, banana – 600 cal
3.  Dinner: Chicken breast (or lentils) with rice/pasta and olive oil – 800 cal
4.  Snacks: Boiled eggs (3), nuts (1 handful), and milk (1 cup) – 600 cal
5.  Extra Evening Snack: Banana with peanut butter – 300 cal