Thank you for your inquiry. Extension Family and Community Health has faculty and staff that can assist you with nutrition, food safety and preservation, physical activity, healthy aging and emergency preparedness, to name just a few. You can learn more about our program by perusing the website: https://extension.oregonstate.edu/family-community-health

Each county has an Extension office with Family and Community Health faculty to assist you. If my response is not adequate, I encourage you to contact your local Extension office. I would also be happy to have a conversation to walk you through some of these items and personalize your choices.

Does the term “bulk up” refer to muscle mass or body weight? If you are referring to muscle mass, the goal would be to include snacks that provide protein, especially for an older person. If you are trying to limit protein, possibly due to kidney issues, or if you are trying to increase body weight, the focus would be on increasing all calories from carbohydrates, proteins and fats.

Depending on your definition of “bulk up” you may find these snack suggestions helpful. They are listed in no particular order.

Peanut butter (almond butter or tahini) sandwiches or crackers (use whole apples or dried fruit instead of jelly or jam to avoid leakage)

Trail mix made with 100% whole grain cereals, dried fruit, nuts and seeds. Add dark chocolate pieces if you are not concerned with melting

Dried fruit, fresh fruit (consider putting whole fruit in containers to protect from bruising), applesauce or other pureed fruit, fruit leather

Avocados are high in calories and travel well. Cut in half but leave pit intact to prevent browning. Or remove pit and store in lemon juice until ready to consume

Green salads, veggie salads. Add grains such as pasta, quinoa, buckwheat or rice for added calories. Use non-dairy dressing such as Italian

Fresh vegetables cut into sticks or bite-sized pieces (carrots, cucumber, bell pepper, snap peas, broccoli florets, radishes, edamame, etc)

Sweet potatoes, cook until soft and stuff with walnuts or pecans. Cool and store. Eat with skins like you would an apple

Hummus or guacamole as dip or spread

Muffins (make with beans or lentils for protein), bagels or bread, crackers

Roasted chickpeas, raw almonds, walnuts, cashews, Brazil nuts, other unsalted nuts/seeds

Popcorn (unbuttered)

String cheese or baby bel cheese will last several hours without refrigeration

Greek yogurt with fresh fruit, rolled oats, granola, nuts/seeds (needs refrigeration)

Commercially made or homemade snack bars or protein bars. Try these easy Matcha Energy Balls https://www.theendlessmeal.com/matcha-energy-balls/

Individual packets of tuna packed in water

Smoothies or protein shakes can be made ahead and travel well as long as they can be kept cold

Dehydrated veggie chips (kale, zucchini, sweet potato, beet, etc)

Stuffed dates (I use walnut halves in the dates, squeeze closed and roll in flaxmeal to keep them from sticking), store in a zip bag

Corn chips and salsa

Try this website for healthy recipes for some of these items: https://www.theleangreenbean.com/healthy-road-trip-snacks/

For help boosting calories: https://health.clevelandclinic.org/high-calorie-snack-ideas-for-weight-gain

If this list is not helpful, feel free to contact my office directly and I will assist you further.<personal data hidden> extension 25291