Introduction
Weight gain can be simplistic for some, and subsequently difficult for others, nonetheless, for most people healthy weight gain can be as much work as losing weight. Whether you’re recovering from an illness, muscle building, or simply underweight, consuming the proper foods in a productive way will be a vital part of your healthy weight gain journey; this article will outline the healthiest foods for weight gain, not junk food, no quick-diet recipes, just real food and nutrients that support your body naturally.
Why Weight Gain is Important
Many people talk about weight loss, but healthy weight gain is equally important. Making unhealthy, rapid weight gains – i.e. through sugary foods, or processed foods – may put you at risk for diabetes, heart disease, and poor bodily functions like digestion.
Instead, our mission should be gradual, consistent, weight gain that we can be proud of through nutrient-dense foods that fuel your body with energy, vitamins and minerals, and protein.
Let’s explore the best foods for weight gain!
1. Whole Milk and Dairy Products
Milk contains fat, protein, and calories! Milk contains both casein and whey proteins and is an excellent source of muscle building protein and weight gain calories.
How to Use:
- Drink a glass of whole milk at your meals.
- Add cheese as a topping to pasta, sandwiches and salads.
- Snack on full-fat Greek yogurt with fruit or granola.
2. Nuts and Nut Butters
Nuts like almonds, walnuts, and cashews are packed with calories, healthy fats, protein, and fiber. Nut butters are an easy way to add extra calories to any meal.
How to Use:
- Add peanut butter to smoothies, toast, or oatmeal.
- Eat a handful of mixed nuts as a snack.
- Add almond butter to your sauces, smoothies, or baking.
3. Avocados
Avocados are loaded with healthy calories and monounsaturated fat. One medium avocado has around 250 calories and contains fiber, potassium, and vitamin E.
How to Use:
- Add sliced avocado to sandwiches or salads.
- Make a guacamole and use it as a dip or spread.
- Blend avocado into smoothies. It adds a great creamy texture.
4. Whole Grains and Starchy Carbohydrates
Carbohydrate-dense foods such as brown rice, oats, quinoa, potatoes, and whole-grain bread are high in carbohydrates and calories and work well for weight gain. Whole-grain bread, oatmeal, and starchy vegetables are the most common whole grain sources that we will focus on here.
How to Apply:
- If you want whole-grain bread for sandwiches, choose whole-grain bread.
- In the morning, eat some oatmeal made with milk only and include nuts.
- Eat rice or sweet potatoes as a side dish at meals.
5. Red Meat and Fatty Fish
Lean red meat can supply protein and creatine to support muscle growth. Fatty fish such as salmon and mackerel are a great source of omega-3 fats and healthy energy calories.
To Apply:
- Grill or fry steaks in olive oil.
- Eat salmon 2-3 times each week for a good source of healthy fat.
- Use beef or lamb in a casserole, pasta, or rice meal.
6. Protein Shakes
A homemade protein smoothie is one of the fastest, most convenient, and most effective ways to gain weight (without junk calories). You maintain control over the ingredients and can easily have a good balance of protein, fat, and carbohydrates.
Sample:
- 1 banana
- 1 cup whole milk
- 2 tablespoons peanut butter
- 1 scoop protein powder (whey or plant-based)
- 1 tablespoon honey
Blend and enjoy a 500-700 calorie shake.
7. Eggs
Eggs are inexpensive, easy, and a reliable source of high-quality protein plus healthy fats. The yolk contains most of the calories of an egg and a good amount of vitamins too.
How to use:
- Make scrambled eggs and add some cheese to them.
- Boil eggs and eat them for snacks.
- Add eggs to rice bowls or stir-fry recipes.
8. Healthy Oils and Fats
Adding healthy oils to your meals is an easy way to add calories to your meal. Use olive oil, coconut oil, or avocado oil.
How to use:
- Drizzle olive oil on vegetables or over pasta.
- Cook with coconut oil to enhance the flavor of your food.
- Use oil-based salad dressings.
9. Dried Fruits
Dried fruits are a convenient option for snacks throughout the day and often contain healthy sugars and calories. This fruits include fruits such as dates, raisins, apricots, and prunes.
How to use:
- Mix dried fruits into oatmeal or cereal.
- Mix dried fruits with nuts to make trail mix.
- Combine dried fruits with yogurt or put them into smoothies.
10. Dark Chocolate
Dark chocolate with >=70% cocoa is packed with healthy fats and antioxidants. This calorie-dense treat is also a rich source of energy.
How to use:
- Eat a few squares after dinner to satisfy your sweet tooth.
- Combine dark chocolate chips in a trail mix.
- Use dark chocolate in bars, for baking, or melted over fruit.
11. Legumes and Beans
Legumes and beans such as lentils, chickpeas, black beans, and kidney beans are excellent sources of plant-based proteins, carbohydrates, and fiber.
How to Use:
- Add to stews or soups.
- Mix into rice or pasta dishes.
- Make hummus as a healthy dip.
12. Bananas and Other High-Calorie Fruits
bananas are not only easy to carry and taste great, they are also high in carbohydrates and energy. Other fruits like mangoes, grapes, and papaya are also great options for increasing your weight.
How to Use:
- Add to smoothies or cereal.
- Consume as a snack between meals.
- Mix with nut butter for an energy boost.
13. Pasta and Noodles
Pasta is a great source of high calories and combines well with sauces that are high in calories such as cheese, pesto, or cream. Whole wheat pasta has the added benefit of more fiber and nutrients.
How to Use:
- Make pasta with olive oil, meat, and vegetables
- Make pasta with cream or cheese sauces.
- Mix with avocado or eggs for extra calories.
14. Granola and Trail Mix
Both granola and trail mix are packed with nuts, seeds, and dried fruits, all of which are high in calories and nutrients.
How to Use:
- Add granola to yogurt or and smoothies.
- Take trail mix on the go for a snack.
- Use as a cereal substitute with milk.
15. Butter and Ghee
Butter and ghee (clarified butter) are high in calories and may be added into your meals sparingly as your cooking or flavoring fat. These two fats are commonly seen in cooked traditions around the world.
How to Use:
- You can use ghee when cooking something like eggs or meat.
- You can add butter to rice or mashed potatoes.
- Spread it on whole-grain bread or toast.
Tips for safe weight gain
For those who want to gain weight healthily and sustainably, remember you’re not just going to eat a lot more, you are going to eat a lot more on purpose! Below, you will find important tips to help you be effective in gaining weight while still being healthy.
1. Eat More Frequently
Tip: Instead of 2 or 3 larger meals, try 5–6 smaller meals each day.
Why it works: Eating more frequently helps provide your body with calories and nutrients without filling you up too fast and helps to keep a constant supply available to achieve a surplus.
Example day:
- Breakfast: Oatmeal with milk and banana
- Snack: Apple with peanut butter or a handful of almonds
- Lunch: Brown rice with chicken and avocado
- Snack: Protein shake with milk and nut butter
- Dinner: Pasta with beef and olive oil
2. Choose Calorie-Dense Foods
Tip: Choose foods that are calorie-dense but also nutritious.
Why it works: You are able to add calories to your intake drastically without huge portions or filling up too fast.
Calorie-Dense Foods:
- Peanut butter
- Avocados
- Full-fat dairy foods (milk, cheese, yogurt)
- Granola and trail mix
- Fatty fish (salmon)
3. Combine Nutrition with Strength Training
The Tip: Supplement all your efforts in the kitchen and to combine strength-based movements (resistance training) with your diet.
Why it works: This will allow your body to allocate any additional calories towards muscle and not fat.
Suggested Routine:
- 3–4 strength workout sessions per week
- Focus on all compound movements such as squats, deadlifts, push-ups
- Each workout session must be followed by a protein-rich meal or shake.
4. Avoid Missing Meals
The Tip: Prevent yourself from going long periods of time without eating or following a regular eating schedule. It is essential to always eat full meals and not skip meals, especially breakfast.
Why it works: Missing meals may reduce your overall caloric intake and stop the progression of your goals. Additionally, your body constantly needs fuel in order to be building or maintain a large mass.
Pro Tip: If you are busy, meal prep ahead of time or always bring calorically-dense snacks like protein bars or nuts.
5. Stay Hydrated (the right way)
The Tip: Drink your fluids in-between meals not right before or during meals.
Why it works: Drinking too much water before a meal (especially if it’s been a long while since you last ate) can fill you up too quickly and reduce your overall caloric intake on that meal.
Better Options:
- Drink water 30 mins before or after meals
- Drink smoothies, milk, or fresh juice with meals for added calories
Conclusion
Gaining body weight is not about force feeding yourself unhealthy food or sugar. Instead, opening up to healthy weight gain with a carefully balanced diet of calorie dense, nutritious, whole foods can help you gain bodyweight safely and healthily. The foods above are great to include in your diet whether you are just trying to gain weight, build muscle, and/or get to a healthy body weight.
Start gradually, with consistency and most of all-enjoy your food! Healthy weight gain takes time, but with the necessary food ingredients and habits, it can be done!
Whether you’re hoping to add weight in a nutritional manner, the best foods for weight gain are foundational. The right kinds of foods for weight gain probably don’t include poor-quality empty-calorie junk food, but rather nutrient-dense foods for weight gain that help you build muscle, have sustainable energy, and maintain your health.
The best foods for weight gain include healthy fats like peanut butter and avocado (healthy fats), easy protein sources such as eggs and salmon, and calorically dense foods like dried fruits and whole grains. These foods for weight gain will not only help you increase body mass, they will also increases your strength and immune system.
For maximum effect, you can create a daily eating schedule that includes you incorporating various foods for weight gain. Consuming these foods for weight gain along with adequate strength training and rest, you’ll be well on your way. By continually refueling your body with the right foods for weight gain, you will slowly reach your goal in a safe manner.
Don’t hesitate, and get started on your healthy choices now. Your body will appreciate it, when you fuel it with the appropriate foods for weight gain, every day.
