Why I’m excited about this post — listen before you dive in! 

Recovering from anorexia, especially during the weight restoration phase, can feel overwhelming due to the sheer amount of food needed to reach a healthy weight. Many of my clients are surprised by how much they need to eat to start gaining weight. Why? Most of the calories consumed early in recovery go toward normalizing metabolism and bodily functions before weight gain even begins. This process requires a lot of food.

Eating this much can be physically and mentally challenging. Your stomach and digestive system may struggle with the increased volume, causing discomfort. Mentally, it’s tough to prioritize weight gain when society often pushes the opposite goal. Plus, coming up with creative, calorically dense food ideas can feel exhausting, especially if you’re:

• Tired of brainstorming new snack or meal ideas
• Unsure how to maximize calories with nutrient-dense options
• Struggling to enjoy food during this phase

That’s where this comprehensive guide comes in! As a dietitian who’s been in your shoes, I’ve compiled practical, actionable tips to help you increase your food intake efficiently and effectively during anorexia recovery. Bookmark this page for inspiration whenever you feel stuck. If you’re not yet eating my recommended 3 meals and 3 snacks daily, start with this post for foundational guidance.

Let’s dive into strategies to make weight restoration easier and more sustainable. 💫

1. Pile on the toppings 

Toppings are a game-changer for boosting calorie intake without drastically changing what you’re already eating. The more, the merrier!

Breakfast Topping Ideas (for oatmeal, yogurt, smoothie bowls, or toast):

• Nut butters (peanut, almond, cashew)
• Nutella
• Fresh or dried fruit
• Nuts and seeds (chia, flax, walnuts)
• Granola
• Shredded coconut
• Crumbled muffins or cookies
• Chocolate chips or drizzle
• Jam or honey
• Melted butter or coconut oil
• Cheese, eggs, or avocado (more toast-specific)

Try This: A favorite combo from my dorm days was Cheerios with cashews, granola, and blueberries. Another go-to is oatmeal with melted coconut oil, peanut butter, chia seeds, honey, and fruit. 🫐

Lunch/Dinner Topping Ideas:

• Mixed nuts, cheeses, dried fruit, or croutons on salads
• Avocado, hummus, mayo, or extra cheese on sandwiches

Pro Tip: Seize every opportunity to add toppings! They’re an easy way to make meals more calorically dense.

Need personalized meal ideas? Book a session with me to create a tailored plan for your recovery journey.

2. Swap water for calorie-rich beverages 

Every meal or snack is a chance to incorporate calorie-dense drinks instead of water. This can feel less daunting than adding more solid food.

Beverage Ideas:

• Fruit juice
• Whole milk or chocolate milk
• Nut milks (almond, cashew)
• Coconut milk
• Iced lattes with heavy cream or coconut milk
• Hot chocolate
• Smoothies or milkshakes
• Protein shakes or supplemental drinks (e.g., Kate Farms)

🌟 Recipe Spotlight: Try my chocolate cashew milk for a nutrient-packed drink:

• Ingredients: ¾ cup raw cashews, 6 pitted dates, 1 tbsp + 1½ tsp cacao powder, ¼ tsp vanilla, 3 cups water
• Instructions: Blend until smooth. Enjoy with iced coffee or on its own!

Struggling to incorporate drinks into your routine? Ask a question in Libby’s Listening, my supportive monthly blog segment for practical recovery tips and encouragement.

3. Add a “supplemental spoonful” daily

A simple yet effective strategy is to take a “supplemental spoonful” of a calorie-dense food like peanut butter or coconut oil daily. This isn’t a meal replacement—it’s an extra boost to support weight restoration.

When to Try It:

• First thing in the morning (pair with reflecting on your recovery goals)
• Before bed for a calming ritual

This small habit can make a big difference in meeting your calorie needs.

Want guidance on building sustainable habits? Schedule a consultation to work with me one-on-one.

4. Mix in oils, butters, and creams

Adding calorie-dense fats like oils, butters, and creams to foods you already eat is a seamless way to increase intake.

Ideas for Adding Fats:

• Oils (olive, coconut, avocado): Mix into rice, quinoa, pasta, casseroles, roasted/steamed veggies, potatoes, or meats
• Butter: Spread on bread, rolls, or popcorn; stir into oatmeal, quinoa, or rice
• Creams (whole milk, half-and-half): Blend into smoothies, milkshakes, puddings, sauces, or casseroles

Resource: Check out this F.E.A.S.T. recovery recipe guide for more ways to incorporate calorie-dense add-ins. 👌

5. Choose calorically-dense snacks 

Aim for 3–4 snacks daily, prioritizing calorie-dense, nutrient-rich options. Pair at least two macronutrients (carbs, fats, protein) for balanced energy.

Snack Ideas:

• Peanut butter with crackers
• Chocolate avocado pudding
• Graham crackers with Nutella and/or peanut butter
• Whole milk yogurt with nut butter and granola
• Muffins with nut butter or coconut butter
• PB&J or almond butter and honey sandwich
• Clif or Macro bars
• Energy balls or trail mix
• Sweet potato with almond butter
• Chips with guacamole or hummus

Need snack inspiration tailored to your preferences? Contact me for a more personalized approach. 

6. Add an extra snack or increase portions 

If adding snacks feels easier than increasing meal sizes, try:

• A pre-breakfast snack
• Two mid-morning or mid-afternoon snacks
• Multiple post-dinner snacks or desserts (especially if you stay up later)

Alternatively, gradually increase portion sizes. This can feel uncomfortable, but remind yourself: You’re pursuing true health and healing. 🫶

Needing additional guidance in your journey? Ask your question in Libby’s Listening.

What’s a snack you’ve been into during your recovery? Drop your favorite in the comments! 

7. Include a daily dessert 

Incorporating at least one dessert daily helps normalize treat foods and fosters a joyful relationship with eating. Desserts aren’t tied to exercise or other meals—they’re about nourishment and enjoyment.

Ideas:

• Ice cream with toppings
• Cookies or brownies
• Chocolate bars
• Fruit-based desserts such as crisp or pie

Choose a treat you genuinely enjoy and incorporate it at a time that works for you, like after dinner or as an evening snack.

Final thoughts on increasing food intake 

Here are key takeaways to support your anorexia recovery journey:

• Stay Motivated: Motivation fluctuates, but reviewing your recovery goals daily can help. Try journaling your reasons for recovery each morning or before meals.
• Build a Support Team: A dietitian, therapist, and physician are invaluable. If you’re ready to take the next step, book a session with me to create a customized recovery plan.
• Food Aversion Is Normal: Feeling disconnected from food early in recovery is common. With time, you can rediscover joy in eating.

As Viktor Frankl said in Man’s Search for Meaning:

“Man does not simply exist but always decides what his existence will be, what he will become the next moment.”

You have the power to choose recovery every day. 💜

Ready for personalized support? Schedule a consultation with my private practice or ask a recovery question in Libby’s Listening (one reader question answered the first Thursday of each month!). 

Explore More

Healthy Food Boundaries vs. Unhealthy Restriction 10 Common Thought Patterns Perpetuating Your Disordered Eating Understanding Anorexia: The Highly Sensitive Personality Trait How to Rebuild Your Relationship with Food After Disordered Eating