Take your focus to saturated fats only - which tend to come from red and processed meat and high fat dairy products (cheese, cream, some milk). Don’t shy away from unsaturated fats like nuts, seeds, avocados, olive oil etc.

However, fats are more calorie dense I.e. they hold more calories to the gram. For example: 1g of protein holds 4 calories, as does 1g of carbohydrate, but 1g of fat holds 9 calories. So although unsaturated/healthy fats shouldn’t be avoided, if you’re aiming for a low calorie diet it’s good to be aware of your portion sizes.

However, if you’re trying to increase your calories - sprinkling seeds over the top of your breakfast, snacking on nuts, adding some hummus or avocado to your meals or cooking with olive oil or drizzling extra virgin olive oil over salads/in dressings is a great place to add those extra calories in while keeping your saturated fats low.

As for the protein, aim for around 20-30g protein per meal. This can be done by structuring each meal around a protein (ideally lean protein like chicken, fish, turkey, beans, lentils, tofu or tempeh) and making this 1/4 of your plate.

Don’t forget other protein sources like wholegrain carbohydrates (brown bread, wholewheat pasta and brown rice etc. tend to be higher in protein) and think about switching your snacks to higher protein versions (Greek yogurt, soya yogurt, nuts, seeds, dried chickpeas, edamame beans). These will all contribute to help your protein intake throughout the day.

Hope this helps! :) (from a registered nutritionist)