Food-Based Resources

For a summary with pictorial hyperlinks, please refer to the Food-Based Resources Summary.

If your appetite is poor, you have a low body weight or have lost weight without meaning to, you may be advised to follow a Food-Based approach. This can include:

    Refer to Homemade Nutritious Drinks visual summary for pictorial version.

    There are a wide range of nutritious drinks that can be made at home to increase the calorie and protein intake of your diet.

    This fortified drinks video (used with permission from Cambridge Community Services NHS Trust) demonstrates how to make a range of nutritious drinks, and the recipes can be found below.

    Fortified Milk

    This is a recipe for boosting the calorie and protein content of milk. Fortified milk can be used in cereals, sauces, custards, soups and drinks. It can also be enjoyed as a drink on its own, either warm or cold, and with added sugar or honey to taste. Aim to use 1 pint of fortified milk throughout the day.

    This recipe makes 1 pint of fortified milk which provides 595kcal and 41g protein.

    Ingredients

    • 4 tablespoons (60g) dried skimmed milk powder
    • 1 pint (568ml) of full-fat milk

    Types of Milk Powder

    Skimmed milk powders typically have the highest protein content. Brands include:

    • ASDA® Dried Skimmed Milk Powder
    • Co-op® Skimmed Milk Powder
    • Marvel® Dried Skimmed Milk
    • Morrisons® Instant Skimmed Milk Powder
    • Sainsbury’s® Skimmed Milk Powder
    • Tesco® Instant Dried Skimmed Milk

    Method

    1. Add the skimmed milk powder to a jug
    2. Add a splash of the milk and stir with a whisk or fork to make a paste
    3. Gradually stir in the rest of the milk
    4. Store in the fridge and use throughout the day

    Plant-Based Fortified Milk

    This recipe makes 1 pint of plant-based fortified milk which provides approximately 330kcal and 36g protein.

    Ingredients

    • 2 tablespoons (30g) plant-based protein powder e.g. soya, pea, brown rice, hemp or oat
    • 1 pint (568ml) plant-based milk

    Method

    1. Add the plant-based protein powder to a jug
    2. Add a splash of the milk and stir with a whisk or fork to make a paste
    3. Gradually stir in the rest of the milk
    4. Store in the fridge and use throughout the day

    Tips

    • Soya milk generally has a higher energy and protein content than other plant-based milks.
    • Sweetened, Barista and full-fat versions also contain more energy.
    • Products labelled as ‘organic’ do not have any extra vitamins or minerals added to them.

    Fortified Milkshake

    This recipe makes 1 portion which provides 305kcal and 17g of protein.

    Ingredients

    • 180ml full-fat milk
    • 2 tablespoons (30g) dried skimmed milk powder
    • 4 teaspoons (20g) vitamin-enriched milkshake powder e.g. Nesquik® Milkshake Mix or ASDA® Flavour Mix Milkshake.

    Method

    • Add the powdered ingredients into a glass
    • Gradually stir in the milk

    Tips

    • Soft fresh or tinned fruit and ice cream can be added to increase nutritional content more. A blender can be used to mix the ingredients.
    • Hot milk and chocolate flavour milkshake powder can be used to make a hot chocolate drink

    Fortified Ovaltine® or Horlicks®

    This recipe makes 1 portion which provides 210kcal and 15g of protein.

    Ingredients

    • 180ml warm full-fat milk
    • 2 tablespoons of dried skimmed milk powder
    • 5 teaspoons (25g) of ‘Ovaltine® Original Add Milk’ or Horlicks® ‘Original Malted Drink’

    Method

    • Stir all ingredients together in a mug

    Fortified Fruit Juice

    This recipe makes a fruity drink which is ideal for people who do not like milk or have lactose intolerance or milk allergy. It makes 1 portion which provides approximately 230kcal and 8g protein.

    Ingredients

    • 180ml fruit juice.
    • 40ml undiluted fruit squash or cordial (do not use sugar-free or diet versions)
    • 10g (2 x 5g) sachet of egg white powder

    Method

    • Mix the cordial with the egg white powder then gradually add the fruit juice.
    • Do not whisk or use a blender as it will froth up.

    Tips

    Try the following flavour combinations:

    • Cranberry juice and high-juice blackcurrant squash
    • Apple juice with elderflower cordial

    Fortified Mango Lassi

    This recipe makes 1 portion which provides 263kcal and 11g of protein.

    Ingredients

    • 100ml fortified milk (see recipe above)
    • 100g full fat yogurt
    • 1 tablespoon double cream
    • 1 mango or 230g frozen or tinned mango
    • 4 teaspoons sugar
    • Sprinkle of nutmeg

    Method

    • Mix all ingredients together in a blender

    Coconut and Date Shake

    This is a recipe for a plant-based fortified shake suitable for vegans and vegetarians. It makes 1 portion which provides 458kcal and 15g of protein.

    Ingredients

    • 60g smooth peanut butter
    • 5 medjool dates (stones removed)
    • 200ml coconut milk
    • 50ml cold water or a few ice cubes

    Method

    • Put all the ingredients into a blender and mix for up to one minute.
    • The dates may not blend completely and may leave small pieces in the finished shake. For a smooth shake pass the shake through a sieve to remove any bits.

    Refer to High-Energy High-Protein Supermarket Products visual summary for pictorial version.

    There is a wide range of ready-made drinks, snacks and other products available at pharmacies and supermarkets that can help improve nutritional intake. The following list is a selection of products high in kcal and protein that are available for purchase:

    Drinks

    Complan®

    • One sachet mixed with 200ml full-fat milk provides 338kcal and 16g of protein.

    Frijj®

    • 400ml bottle provides 400kcal and 15g of protein.

    Huel® Essential

    • 100g powder mixed with 500ml water provides 400kcal and 20g of protein.

    Huel® Ready-to-drink

    • 500ml bottle provides 400kcal and 20g of protein.

    Mars Milkshake®

    • 400ml bottle provides 236kcal and 13g of protein.

    Meritene® Energis Shake

    • One sachet mixed with 200ml full-fat milk provides 231kcal and 16g of protein.

    Nurishment®

    • 400ml can provides 380kcal and 20g of protein.

    Weetabix Shake®

    • 250ml bottle provides 250kcal and 8.5g of protein.

    Soup

    BOL® Protein Power Soup

    • 300g serving provides 180kcal and 13g of protein.

    Meritene Energis® Chicken Soup

    • One sachet mixed with 150ml water provides 207kcal and 7g of protein.

    Bars

    ASDA® Sports Nutrition Protein Bar

    • 60g bar provides 220kcal and 22g protein

    Grenade® Protein Bar

    • 60g bar provides 220kcal and 20g protein

    Huel® Complete Nutrition Bar

    • 55g bar provides 190kcal and 15g protein

    KIND® Protein Bar

    • 50g bar provides 270kcal and 12g protein

    LIDL® Gain Bar

    • 64g bar provides 200kcal and 21g protein

    M&S® Protein Bar

    • 55g bar provides 200kcal and 20g protein

    Nature Valley® Protein Cereal Bar

    • 40g bar provides 200kcal and 10g protein

    Trek® Protein Flapjack

    • 50g bar provides 230kcal and 9g protein

    Other Sweet Options

    ALDI® Protein Pancakes

    • 160g provides 380kcal and 20g protein

    Mighty Slice® High Protein Cheesecake

    • 115g slice provides 270kcal and 16g protein

    Muller® Rice High Protein Dessert

    • 180g provides 180kcal and 13g protein

    MyProtein® Gooey Filled Cookie

    • 75g cookie provides 250kcal and 13g protein

    The Protein Ball Co.® High Energy Protein Balls

    • 45g provides 190kcal and 10g protein

    Savoury Options

    Aldi® Snackin’ Chicken

    • 90g provides 170kcal and 17g protein

    Dr Karg’s® Protein Thins

    • 2 x 19g thins provides 180kcal and 13g protein

    Graze® Protein Crunch

    • 38g provides 230kcal and 8g protein

    Mission® Protein Wraps

    • 1 x 61g wrap provides 170kcal and 10g protein

    Quorn® Picnic Eggs

    • 4 eggs provide 200kcal and 10g protein

    Vivera® Garden Green Protein Bites

    • Half a pack provides 188kcal and 10g protein

    Waitrose® Kings Prawns with Cocktail Sauce

    • 90g pack provides 171kcal and 11g protein

    Breakfast Options

    ALDI® Harvest Morn Protein Granola

    • 45g provides 210kcal and 8g protein

    ASDA® Protein Porridge Pot

    • 70g pot provides 280kcal and 15g protein

    Deliciously Ella® Peanut Breakfast Bakes

    • 50g provides 220kcal and 6g protein

    FUEL10K® High Protein Multigrain Flakes

    • 50g serving provides 190kcal and 14g protein

    LIDL® Crownfield High Protein Granola

    • 45g provides 200kcal and 11g protein

    Sainsbury’s® Flourish High Protein Granola

    • 45g serving provides 200kcal and 11g protein

    Quaker® Oat So Simple Protein Porridge

    63g provides 240kcal and 12g protein

    Refer to Food Fortification visual summary for pictorial version..

    Food fortification is adding extra ingredients to your meals to boost the nutritional content, without changing the portion size, taste or texture very much. Nutrient-dense ingredients are encouraged; these contain a mixture of energy, protein, vitamins and minerals.

    Nutrient-Dense Ingredients

    Below are some examples of nutrient-dense ingredients, with practical suggestions on how to include them in your meals and snacks throughout the day.

    Dried Skimmed Milk Powder

    • One tablespoon provides 55kcal and 5.5g of protein.
    • Add to porridge, milk puddings, “cream of” soups, cream sauces or white sauces.

    Greek Yogurt (or cottage cheese or quark)

    • One heaped tablespoon provides 60kcal and 2g of protein.
    • Add to porridge, curries or pasta sauces.

    Cheese (e.g. grated cheddar or parmesan, crumbled feta)

    • One tablespoon provides 40kcal and 2.5g of protein.
    • Add to potatoes, vegetables, soup, fried egg, pasta.

    Nuts and Nut Butters (e.g. peanut, almond, cashew)

    • One tablespoon provides 95kcal and 5g of protein.
    • Add to porridge or spread thickly on toast or crackers.

    Ground Almonds

    • One tablespoon provides 92kcal and 3g of protein.
    • Add to porridge or use in baking or to thicken stews.

    Gram Flour (chickpea flour)

    • One tablespoon provides 50kcal and 3.5g protein.
    • Use to make pancakes, flatbreads, pakoras, or desserts such as besan ladoo or besan halwa.

    Egg (or egg white powder)

    • 1 egg contains 75kcal and 6g protein.
    • Add whisked egg to mashed potato, custard, milky puddings or stir fries.

    Seeds (e.g. chia, pumpkin, sunflower) or Tahini (sesame seed paste)

    • One tablespoon provides 80kcal and 3.5g of protein.
    • Add to breakfast cereals or take as a snack.

    Protein Powder (e.g. soya, pea or whey)

    • One tablespoon provides 60kcal and 11g protein.
    • Add to soups or stews.

    Energy-Dense Ingredients

    The following ingredients are not nutrient-dense because they mainly provide energy. These can be useful to include in your diet, but you should aim to use them together with nutrient-dense ingredients and as part of a balanced diet.

    Olive Oil

    • One tablespoon provides 120kcal.
    • Drizzle on vegetables, pasta or other meals

    Butter (or ghee, margarine, coconut oil)

    • One tablespoon provides 60kcal.
    • Add to all hot savoury foods, spread thickly on bread or toast.

    Mayonnaise

    • One tablespoon provides 45kcal.
    • Add to sandwiches, baked potatoes, finger foods.

    Pesto (or harissa)

    • One tablespoon provides 60kcal.
    • Drizzle on vegetables or salads or stir into pasta, soups, stews.

    Honey (or sugar, jam, chocolate spread)

    • One tablespoon contains 45kcal.
    • Add to porridge, cereal, bread, toast.

    Double Cream (or crème fraiche)

    • One tablespoon provides 100kcal.
    • Add to porridge, milk puddings, mashed potatoes, soups.

    Dried Fruits

    • One tablespoon contains 50kcal.
    • Add to porridge, cereal or use in baking.

    Avocado

    • Half an avocado provides 80kcal.
    • Add mashed or sliced avocado to sandwiches or salads.

    Nutrient-Dense Recipes

    Find ideas below for how to fortify foods with nutrient-dense and energy-dense ingredients. These recipes should be used as part of a balanced diet which contains fruit, vegetables, starchy carbohydrates, protein sources and dairy products (or dairy alternatives).

    Porridge with Full-Fat Milk

    Serves 1. Contains 463kcal and 20g of protein.

    Ingredients
    • 30g porridge oats
    • 225ml full-fat milk
    • 2 teaspoons dried skimmed milk powder
    • 1 teaspoon double cream
    • 1 teaspoon sugar
    • 1 tablespoon peanut butter
    • 2 chopped dates
    Method
    • Make porridge by mixing porridge and full-fat milk as per packet instructions
    • Stir all remaining ingredients into the porridge

    Chia Seed Overnight Oats

    Serves 1. Contains 380kcal and 14g of protein

    Ingredients
    • 40g porridge oats
    • 1 tablespoon chia seeds
    • 1 heaped tablespoon Greek yogurt (or high-protein plant-based alternative)
    • 125ml full-fat milk (or plant-based alternative)
    • Honey or sugar to taste
    Method
    • Mix all ingredients together in a bowl or jar and chill overnight.
    • When ready to serve, add a little more milk if required and top with fruit.

    Fortified Scrambled Egg

    Serves 1. Contains 245kcal and 18g protein.

    Ingredients
    • 2 eggs
    • 1 teaspoon olive oil
    • 2 teaspoons dried skimmed milk powder
    • 1 tablespoon grated cheddar or parmesan cheese
    Method
    • Mix together all ingredients and cook to desired texture.
    • Try serving with toast and avocado.

    Fortified Mashed Potato

    Serves 1. Contains 368kcal and 16g of protein.

    Ingredients
    • 200g potatoes
    • 2 tsp butter
    • 2 tbsp full-fat milk
    • 1 tbsp skimmed milk powder
    • 1 tbsp double cream.
    Method
    • Peel and boil the potatoes.
    • Add the butter, milk, milk powder and double cream.
    • Mash all the ingredients together.

    Fortified Soup with Bread

    Serves 1. Contains 500kcal and 16g of protein.

    Ingredients
    • 200ml (half tin) of ‘cream of’ tomato soup
    • 1 tablespoon pea protein powder
    • 1 tablespoon pesto
    • 1 tablespoon toasted pine nuts
    • 1 slice bread, spread thickly with butter
    Method
    • Heat the soup as per label instructions.
    • Stir in the protein powder and pesto and top with the toasted pine nuts.
    • Serve with the buttered bread.

    Fortified Pudding

    Serves 1. Contains 464kcal and 12.5g of protein.

    Ingredients
    • Half a packet of Angel Delight®
    • 3 tablespoons skimmed milk powder
    • 75ml double cream
    • 75ml full-fat milk
    Method
    • Mix the milk powder and Angel Delight® then gradually add in the milk and finally add the cream. Leave in the fridge to set for 5 minutes.

    Dairy-Free Chocolate Mousse

    Serves 6. Contains 492kcal and 7.3g of protein per serving.

    Ingredients
    • 225g dairy-free chocolate
    • 170g dairy-free spread (e.g. Vitalite® Dairy Free Spread, Pure® Dairy Free Spread, Flora® Freedom Dairy Free Spread)
    • 5 medium eggs
    • 100g caster sugar
     Method
    • Melt the chocolate using a hob or microwave.
    • Separate the egg yolks from the egg whites.
    • Whisk the egg yolks with most of the sugar until creamy and pale (reserve 2 teaspoons of sugar for the egg whites).
    • Whisk the melted chocolate into the egg yolk and sugar, then mix.
    • Melt the butter and add to the chocolate and egg yolk, then mix.
    • Whisk the egg whites and remaining sugar until soft peaks form.
    • Fold the egg whites into the chocolate mix using a metal spoon.

    Refer to nutritious snacks visual summary for pictorial version.

    Try eating 2 to 3 nourishing snacks a day between meals (e.g. mid-morning, mid-afternoon, before bed). The snacks listed below generally provide about 200 to 300kcal and some protein.

    Sweet Snacks

    • Small tub of milky pudding such as rice pudding, tapioca or custard
    • Small pot of full-fat Greek yoghurt
    • Sliced apple with peanut butter
    • 2 dark chocolate biscuits with a glass of milk
    • Small bowl of breakfast cereal (with fortified milk) or cereal bars
    • Slice of malt loaf or tea cake with butter and jam
    • Small scone with jam and cream
    • Handful of dried fruit and nut mix
    • Sweet plantain chips

    Savoury Snacks

    • 3 crackers with hummus, cheese, pate or guacamole
    • 1 slice of toast with:
    • Beans
    • Cheese
    • Peanut butter
    • Egg
    • Small packet of Bombay mix, nuts or crisps
    • Half an avocado sprinkled with seeds
    • Samosas, pakoras, falafels
    • Scotch egg, sausage roll, pork pie or cocktail sausages
    • Slice of pizza or quiche
    • Cheese with pineapple
    • Edamame beans drizzled with sesame oil
    • Tinned oily fish e.g. sardines, mackerel, salmon

    This advice can help you to avoid more weight loss, gain weight, or help you to recover from an illness. You should aim to increase your calorie intake by about 500 calories (kcal) per day whilst following this advice; this can be done easily by making a few small changes.

    If weight loss continues after 4 weeks of using a Food-Based approach, consider seeking advice from your GP Practice or Dietitian.

    If you have diabetes, or a raised level of fat in your blood such as cholesterol please speak to your GP Practice or Dietitian before following this advice.

    General Tips

    • As well as following the advice in these resources, you should aim to have a varied and balanced diet which contains fruit, vegetables, starchy carbohydrates, protein sources and dairy products (or plant-based alternatives). See general advice for Adults and Older Adults.
    • Choose foods that you enjoy.
    • Try eating little and often, aiming for 3 small meals and 2 to 3 snacks daily.
    • Allow plenty of time to eat and do not rush mealtimes.
    • Eating with other people can help stimulate appetite and encourage you to eat more. Consider arranging to meet friends or family occasionally for a meal or eating out.
    • Some fresh air or gentle exercise may help to stimulate your appetite.
    • You may find it easier to make small and gradual changes to your diet, instead of making lots of changes all at once.
    • If you struggle with preparing or cooking meals, you can consider supermarket ready-meals or using a meal delivery service such as Wiltshire Farm Foods® or Oakhouse Foods®. Try to choose meals that contain at least 500kcal.
    • Avoid foods which are labelled as diet, sugar-free, fat-free, low-fat or reduced-fat, as these generally contain less nutrition.
    • It is also important to make sure you are drinking enough to avoid dehydration. Older adults can be at higher risk of becoming dehydrated; see advice for Hydration in Older Adults.

    Budgeting

    Most of the foods listed in these resources are commonly available and not costly. The following tips may help if you have a limited budget for food:

    • Try making a list before going shopping so that you only buy foods that you need.
    • Supermarket own brands are usually cheaper and as nutritious as branded foods.
    • Buy foods which will have multiple uses, this will help reduce the risk of food waste. For example, cheese can be used as a snack on crackers, stirred into mashed potato, or as a main ingredient in a meal e.g. cheese toastie.
    • Consider shelf life and avoid supermarket deals which involve buying larger quantities if you are unlikely to finish the food.
    • Frozen and tinned foods are often cheaper, have longer shelf lives and are just as nutritious as fresh foods.
    • Shop at local markets for locally-sourced foods which are usually good value for money.
    • Further budgeting advice is available from the British Dietetic Association.

    References/Resources

    • Acknowledgment to Cambridge Community Service Community NHS Trust for kind permission to use their nutritious drinks video

    Food-Based resources approved by Integrated Medicines Optimisation Committee (IMOC) October 2025.