Pantry staples for easier gaining

Gaining is easier when the calorie-dense option is also the convenient one. I do not use elaborate meal plans. I keep the kitchen stocked so that on a low-appetite day, eating more does not require extra effort or a separate decision.

What we keep stocked

• Whole milk149 kcal and full-fat yogurt75 kcal. They go into oats150 kcal, smoothies, and sauces with no extra work.
• Nut butters and tahini89 kcal. A spoonful adds calories to almost any food.
• Olive oil119 kcal, used generously on most dishes.
• Oats, rice205 kcal, and pasta200 kcal. Filling and easy to prepare in many ways.
• Cheese110 kcal, eggs72 kcal, and avocados240 kcal. Rich, simple, and filling.
• Dates66 kcal and nuts for snacks that need no recipe.

These are ordinary pantry items kept on purpose. I cannot rely on willpower on a low-appetite day. I can rely on what is already in the cupboard. When the higher-calorie option is on the shelf, I reach for it.