The 9 Highest Protein-and-Calorie-Dense Foods (and Tiny Ways to Add Even More Calories)

Pancreatic cancer impacts many aspects of your life, including your eating habits. Not only can cancer ruin your appetite and leave you feeling weak, but treatment side effects can also affect your eating habits. That’s why it’s important to choose a pancreatic cancer diet with more calories and protein to help you get the nutrients you need.

While experts suggest eating 0.8 grams of protein per kilogram of body weight per day, that amount jumps to 1.2 to 2 grams if you have cancer. For example, if you weigh 180 pounds (82 kilograms), you would multiply by 1.2, which equals 98 grams of protein per day. To estimate your daily calorie needs, plan to eat between 25 and 35 calories for each kilogram of body weight (1 kilogram equals 2.2 pounds).

These easy-to-digest foods are packed full of nutrients. One large egg contains around 70 calories and 6 grams of protein, which means if you eat three of them, you would get about 210 calories and 18 grams of protein. You can add eggs to a fresh vegetable or tuna salad, or make a quiche or omelet. You can also scramble or hard-boil eggs.

If you’re a meat eater, poultry and fish are high sources of protein. For example, bluefin tuna offers 25 grams of protein per 3-ounce serving, and grouper offers 21 grams of protein for the same serving size. Additionally, chicken breast (with no skin) contains 19 grams of protein per 100-calorie serving, and turkey breast (with no skin) contains 22 grams of protein for the same serving size. You can add both poultry and fish to salads, casseroles, soups, souffles, and sandwiches, or you can eat them on their own.

For plant-based options, try beans, lentils, nuts and seeds, whole grains, and soy products. Here’s the calorie and protein breakdown for each:

• Lentils, 1 cup: 18 grams protein, 280 calories
• Beans, 1 cup: 16 grams protein, 200 calories
• Peanuts, 2 ounces: 14 grams protein, 332 calories
• Soy milk, 1 cup: 8 grams protein, 80 calories

Thicker and creamier than regular yogurt, Greek yogurt is made by removing the liquid part, called whey, during fermentation. This process also results in a higher amount of protein than regular yogurt – typically 10 to 15 grams per 170-gram serving. This same serving also offers 100 to 120 calories. You can eat Greek yogurt on its own or add it to salads, pasta, dips, and smoothies, and use it as a substitute for sour cream and mayonnaise.

Containing slightly more protein and calories than Greek yogurt per serving size, low-fat (2%) cottage cheese offers 11 grams of protein and 84 calories per half cup (100 grams). You can eat cottage cheese by adding it to eggs, oatmeal, pancake batter, or smoothies. You can also dip veggies or crackers into it or spread it on toast and sandwiches.

These spreads, which include peanut and almond butter, pack plenty of protein and calories in a small serving. For instance, peanut butter contains around 8 grams of protein and 190 calories per serving (2 tablespoons), while almond butter has about 5 grams of protein and 200 calories for that same serving size. You can spread nut butters on food or mix them into oatmeal, ice cream, and batters for your favorite muffins, cakes, and cookies.

If you love avocados, good news: they’re full of protein and calories. One avocado has 320 calories and 4 grams of protein, as well as healthy fats and nutrients, including vitamins B6, C, and E, and potassium. You can add this soft, easy-to-eat fruit to a salad or sandwich, make guacamole, or use it to replace oil in baking recipes.

You can also boost your calories without eating larger portions. Try adding extra calorie-rich ingredients, such as butter or olive oil, to foods you already enjoy, like vegetables, lean meats, stir-frys, and soups. One tablespoon of olive oil has 120 calories, and the same amount of butter has 102 calories. Unfortunately, neither olive oil nor butter is a good source of protein.

If solid foods make you ill during cancer treatment, try high-calorie or high-protein liquids like milkshakes, smoothies, juices, or soups. Not only are these liquids easier to consume, but many are packed full of nutrients. For instance, a nut butter and banana smoothie has 482 calories and 38 grams of protein per serving (8 ounces). Another option is a liquid nutritional supplement, like Ensure Original, which contains 220 calories and 9 grams of protein per serving (8 ounces).

Many people with pancreatic cancer trying to increase their calories find it easier to eat several small meals and snacks throughout the day instead of three large meals. Small meals are often easier to digest. They can also help if treatment or the cancer itself curbs your appetite. Eating every two to three hours, for a total of six to eight small meals or snacks a day, may help you get enough calories and maintain your weight.

Choosing smaller plates over large or normal-sized plates can also help you eat during your cancer treatment. Smaller plates can stop you from feeling visually overwhelmed by the sight of too much food on the plate. If you don’t have small plates, another option is to put small portions on a larger plate instead.

Drinking fluids can leave you feeling full, which can prevent you from reaching your nutrition goals. To ensure you get enough calories and protein from food, save drinking fluids, like water, for in between meals, not during. If you struggle with swallowing food without liquids, then opt for easier-to-swallow foods like yogurt, or pour yourself a small glass of water for your meal and drink it slowly.