1 Cup 2% Milk
A good bridge between high-fat whole milk and lower-calorie skim. A recent Canadian study found people who exercised daily while following a high-dairy diet for 4 months shed fat while simultaneously gaining muscle.
2 Tablespoons Peanut Butter
Adds about 180 calories as well as vitamin E, an antioxidant that can help weary muscles heal.
2 Scoops Whey Protein Isolate
Sneak in an extra scoop to beef up calories and muscle-building branched-chain amino acids.
1 Large Banana
Not just for monkeys, a large banana provides more calories than most other fruit. What’s more, it can help restock your energy store after a monumental workout.
2 Teaspoons Flax Oil
A concentrated source of fat calories, many of which come from beneficial omega-3 fatty acids that may help quell muscle inflammation.
670 calories, 54 g protein, 50 g carbs, 30 g fat