10 Healthy Foods That Can Help You to Gain Weight

Reviewed by: | Author: Manoja Kalakanti

While most people are concerned about losing weight quickly or eating foods to lose weight, another factor is equally important and deserves consideration. That is how you put on weight. It isn’t easy to lose weight, but gaining weight is even more challenging. And bingeing on junk and unhealthy food to gain weight is not a solution. Because most of our health decisions and life problems revolve around our nutrition, it’s critical to take care of it if you’re underweight, and it’s even more crucial to do it correctly. You can gain weight while eating these best weight-gain foods.



There are innumerable diet plans for weight loss available on the internet. However, there isn’t much for weight gain! You won’t find many weight-gain plans. However, many people struggle with their bony fame, failing to add the required mass. Putting on weight is not as easy as it sounds. A diet plan for weight gain should include plenty of calories and high-quality protein. Protein foods for weight gain provide essential nutrients while also assisting in muscle mass development.

How Can I Gain Weight in a Healthy Way?

The main idea is to consume more calories than you use throughout the day. A rough estimate is to consume 300-500 more calories than you require. When trying to gain weight, increasing the amount of fat and protein foods for weight gain in your diet is almost a must. Consuming unhealthy fats and junk foods to gain weight is something you should avoid. Consuming unhealthy fats and junk foods to gain weight is something you should avoid. These foods will only add weight to your tummy and can lead to serious long-term issues such as diabetes, obesity, and heart disease.

10 Foods That Will Help You Gain Healthy Weight

Some people face a more difficult time gaining weight. They have no idea what foods to eat or how many calories they require. However, factors such as physical activity and BMR influence your calorie requirements. Create a meal plan that will meet your calorie requirements. The key is to devise a meal plan that promotes healthy weight gain. Here is a list of healthy foods for weight gain.


For a good reason, avocado is regarded as a superfood. This fruit is almost entirely composed of healthy fats. It is also known for enhancing brain function and reducing blood cholesterol. Incorporating avocado into your diet is a fantastic way to boost your calorie intake without harming your cardiovascular system. Toss fresh sliced avocado into your salad or serve with your breakfast egg. Then, mash with cilantro and lime juice to make delicious guacamole.

But don’t go overboard. Avocado is high in fat and will keep you feeling full for a long time. In other words, you will be unable to consume sufficient carbohydrates to gain weight.


When trying to lose weight, people are first told to limit or eliminate rice from their diet. Rice is an easy and affordable source of carbs required for weight gain. Rice is also a calorie-dense food, meaning a single serving can provide both carbs and calories. A cup of rice has approximately 130 to 200 calories, contributing to weight gain. It can be served with a variety of protein-rich curries and vegetables. It is the simplest way to add flavor, calories, and protein.

Nut Butters

Whether you eat almonds, cashews, walnuts, peanut butter, or almond butter, all nuts and nut butter aid in weight gain because they contain healthy fats, minerals, and vitamins and increase muscle mass. And you can enjoy these calorie-dense foods with almost anything – in a sandwich or scoop out a spoonful and lick it. Nuts and nut butter are both excellent snacks for after-lunch or late-night munchies.

Fatty Fish and Red Meat

Red meat and steaks are high in protein and fat and aid muscle growth. Instead of leaner cuts of meat, you can choose fattier cuts to add more calories to your diet and gain weight. Fatty fish, such as salmon, rohu, and pomfret, can also aid in weight gain. These fish are high in protein and contain omega-3 fatty acids, which benefit your health.

Whole Grains

Don’t let anyone fool you: not all carbohydrates are created equal. Whole grains, and natural granola, are more than just carbs. These whole grains have a high fiber content per serving, promoting cardiovascular health and increasing muscle mass. Grains will play a critical role in you gaining the desired weight. Grains have a higher Glycemic index, which means they cause insulin spikes. But, once again, don’t overdo it. Excess insulin is undoubtedly harmful, as it can lead to obesity and cardiovascular disease.


Eggs are one of the rich protein foods for weight gain. They supply your body with high-quality protein as well as healthy fats. They also contain minerals and vitamins, which are required by your body. The yolk contains most of the nutrients. To gain weight, you must consume whole eggs. Because eggs are versatile, they can be cooked in various ways. You can scramble, fry, boil, or even make an omelet. You can also use them in salads and desserts. In addition, you can eat them for breakfast, lunch, or dinner.


This traditional Italian dish can be served cold or hot, making it an excellent pre-packaged lunch option. Carbohydrates are abundant. Make sure you choose whole-grain pasta. This will still provide much-needed carbohydrates while not spiking your insulin too quickly. This, once again, is the direct route to cardiovascular disease. Serve with red sauce or toss your favorite vegetables and olive oil for a calorie-dense but delicious lunch!


Yogurt is a convenient and healthy weight-gain snack. It has high nutritional value because it contains carbohydrates, fats, and proteins. For example, a 200ml serving of yogurt contains 165 calories and 15 g of protein. To aid in healthy weight gain, include high-calorie snacks. Some of these snack recipes include Combine yogurt and fruit, either fresh or dried. Grapes and strawberries are examples of these fruits. Alternatively, sprinkle with seeds, honey, granola, or nuts.


Salmon is an excellent food for people looking to gain weight because it is high in nutrients required for muscle growth. In addition, this fish is high in B vitamins, including B6, B12, and Niacin. These nutrients are necessary to boost energy and get you through the day. The difference between red meat and salmon is that salmon contains a high concentration of Omega 3 fatty acids. Omega 3 supplements significantly improve brain function and cardiovascular health. Grilled or blackened salmon is a new twist on a classic dish.

Homemade Protein Smoothies

Are you struggling to put on calories and wondering what drinks to include in your diet? Homemade protein smoothies are among the best foods for weight gain. They are not only nutritious but also high in calories. They are also healthy because you choose the ingredients for your smoothies.

Make sure to include fats, carbohydrates, and proteins in your recipes. Make changes to your recipes as needed. Here are some ingredient lists for smoothies:

Smoothie with peanut butter and banana:

Combine 2 bananas, 1 cup plain vanilla yogurt, and 1 tablespoon peanut or other nut butter.

Strawberry avocado smoothie:

Blend 1 avocado, 1 cup milk, 1 scoop protein whey, and 1 cup strawberries; sweeten to taste.

Vanilla blueberry shake:

1 cup of blueberries, 1 scoop of vanilla whey protein, 1 cup of plain vanilla yogurt, and, if desired, a sweetener.

These foods will appear on lists of high-calorie foods for weight gain because they promote a balanced hormone profile. In addition, numerous foods and supplements are available to assist you in gaining weight. Instead of overindulging in sweet or fatty foods, choose high-calorie foods that boost energy and muscle mass with none of the unhealthy fats that can harm you.

Our Take

Gaining weight can be difficult, but you can achieve your goal with the right foods and calorie requirements. The real challenge is staying on track with your daily calories and macro goals. Include and stick to these best weight-gain foods in your meal plans. You will soon notice changes and become fascinated with your new self.


Is carbohydrate is good for weight gain?

Yes, carbohydrates are the body’s main energy source and are required for normal functioning. They are also necessary for weight gain by stimulating the release of insulin.

What are the best foods to gain weight?

To gain weight and to stay fit, these healthy weight-gain foods can help you out –

  • Milk
  • Almonds and Peanuts
  • Banana
  • Fatty Fish
  • Whole-Grains
  • Avocados
  • Cheese
  • Eggs
  • Dark Chocolate
  • Red Meat

How can I gain weight fast?

Consuming healthy oils such as extra virgin olive oil, coconut oil, and avocado oil is the key to putting on weight in a healthy way.

Do potatoes make you gain a healthy weight?

Yes. Potatoes have a high glycemic index, which can cause blood sugar and insulin levels to rise. Insulin encourages fat synthesis. Furthermore, they are high in starchy carbohydrates and aid in weight gain.

How can I gain 5kg in a month?

Eating at least three meals daily can help you increase your calorie intake. Include sufficient protein, fibrous carbohydrates, and healthy fats so you can gain weight quickly.

Why is it so hard to gain weight?

Weight gain can be challenging due to genetic factors, dietary intake, extreme sadness or anxiety, which can make you eat less, and smoking.

Which protein is best for weight gain?

Yes, protein can help you gain weight because it is essential for muscle growth.

How many eggs are suggested for weight gain in a day?

Most people can gain weight by eating 3-6 eggs per day, including whole eggs and egg whites. However, the number of eggs required to gain weight is highly individual and is determined by your metabolism, activity level, and what else you eat throughout the day.

What snacks make you gain weight?

High-fat, high-sugar snacks have little nutritional value and a lot of calories, making you gain weight.

Can bananas make you fat?

No. Bananas are versatile, high in energy, and good for digestion. In addition, bananas do not make anyone fat because they contain no fat.

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