Calorie and Protein Intake - Eating, Planning, and High-Protein Food Lists

Sep 27, 2026

Uploaded by Stanford

Guidance explains why sufficient calories and protein support health by fighting infection, boosting energy, aiding healing, preserving muscle strength, and preventing muscle loss. It addresses common causes of low intake such as illness or treatments that reduce appetite or increase fatigue. Practical strategies cover when to eat every 2–3 hours, using alarms, drinking between meals, planning ahead with frozen portions and shelf-stable snacks, and using low-energy preparation methods. Detailed food lists and nutrition supplements offer additional options to increase calorie and protein intake.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages4

Reading Time10 min

AccessFree to download

Getting enough calories and protein

Benefits

When illness reduces intake

When to eat

Eat regularly

Think of eating as medication

Drink between meals

Plan ahead

Freeze extra portions

Keep shelf-stable snacks

Easy-to-access snack ideas

Save your energy

Use pre-cut produce and frozen meals

Batch cooking and freezing

Quick snacks and community resources

Higher calorie and protein food list

Protein foods

Condiments, fats, and oils

Desserts, sweets, and sugars

Other foods

Nutrition supplements

High calorie and protein recipes

Getting enough calories and protein is important for your health. It can help you: • fight infection • have more energy • heal and recover • maintain muscle strength • avoid muscle loss There are many illnesses, conditions, or treatments that can: • lower your appetite • increase how much nutrition you need • make you feel tired more easily Even a small amount of calories and protein can help you feel better and stronger. When to eat • Try to eat at least every 2–3 hours, even when you don’t feel hungry. o Set an alarm on your smartphone, watch, or clock to remind you to eat. o You may find it easier to think of eating as medication. Eat at the same time each day as you would take medication. • Try to eat more when your appetite is best. • Drink between meals or at the end of your meal. This will leave more room in your stomach for food. Plan ahead • When you can, make extra food and freeze it in single portions. Use this extra food on low energy days when you don’t feel like making food. • Carry shelf stable snacks (don’t need to be kept cold) with you wherever you go. • Keep snacks in your bag, vehicle, office, and indifferent rooms in your house. This will make them easy for you to access and enjoy. Try: o Energy bites o Protein bars o Fruit and nut bars o Trail mix o Granola bars o Peanut butter o Jerky or cheesefilled o Nutrition supplement crackers drinks or bars • Stock your pantry with ready-to-eat or easy-tomake foods. Save your energy You may have some days when you don’t feel like making food. To help prepare for low energy days: • Use pre-washed, pre-cut vegetables and fruits. • Try frozen store-bought meals. • Make large batches of food. Keep some in the fridge for eating within the next day. Freeze the extra in small portions. o Thaw overnight in the fridge, or in the microwave when you’re ready for it. • Freeze leftover smoothies in reusable ice pop molds for a quick refreshing snack. • Make energy bites and keep them in the freezer. They thaw quickly. • Grocery shopping and delivery services, meal services (such as Meals on Wheels ™) , and meal prep boxes may be available in your community. • Ask friends and family to help make meals. Higher calorie and protein food list Use the following lists and tips to add extra calories and protein to foods you enjoy. Try to eat higher calorie and protein foods at each meal and snack. | Protein foods | | | | | --- | --- | --- | --- | | Milk and dairy alternatives Cheese
• Cottage or ricotta cheese 2%
M.F. or higher
• Cream cheese, full fat
• Hard cheese, full fat, such as cheddar, Colby, and Swiss
• Paneer
• Soft cheese, full fat, such as brie, fontina, mozzarella, and queso fresco
• Sour cream, 14% M. F.
• Soy cheese | Liquid milk and creams
• Ayran
• Cream, all types
• Drinks made from milk 2% or higher
• Fortified plant-based beverage, like soy (8 g protein or more per cup)
• Kefir
• Lassi
• Milk, buttermilk, evaporated milk: 3.25%(homogenized)
• Milk, flavoured 2% milk (chocolate, strawberry, vanilla)
• Ultrafiltered/ microfiltered milks higher than 2% such as Fairlife® , Joyya® , and Natrel Plus® | | Other milk products
• Balkan, Greek, or Icelandicstyle yogurt, higher than 2% . M. F.
• Custard, pudding
• Ice cream, frozen yogurt (full fat versions)
• Milk powder (skim and whole)
• Plant-based yogurt such as soy (4 g protein or more per serving)
• Yogurt, higher than 2% M. F. | | Animal-based
• Eggs
o Whole eggs or liquid whole eggs
o Egg substitutes such as Eggbeaters®
o Egg whites
o Store-bought eggnog
• Fish, all types, canned, fresh, or frozen
• Jerky
• Meat, such as beef, bison, buffalo, elk, lamb, moose, pork, rabbit, and venison
• Meats, cured (bacon, prosciutto, salami)
• Poultry, such as chicken, duck, partridge, and turkey
• Seafood and shellfish, such as clams, crab, lo

FAQs

Why are calories and protein important for health?

Getting enough calories and protein helps fight infection, increase energy, heal and recover, maintain muscle strength, and avoid muscle loss. Even small amounts can help you feel better and stronger.

How should someone plan when to eat if they don’t feel hungry?

Try to eat at least every 2–3 hours, even without hunger. Setting alarms and eating at the same time each day can make it easier, and drinking between meals leaves room for food.

What can help with low-energy days when cooking feels difficult?

Use pre-washed, pre-cut fruits and vegetables, try frozen store-bought meals, and cook in large batches that can be stored and frozen in small portions. You can also keep quick options like energy bites and freezer-friendly smoothie snacks on hand.

Sep 27, 2026

Uploaded by Stanford