Good Foods To Eat For Weight Gain


There are many good foods to eat for gaining weight. Basically, these should be rich in proteins and carbohydrates. If once you know about these good foods to gain weight, it will be much easier for you to gain more weight but the most important point is that you should get a lot of rest and maintain an active life for the better results.

Best Foods for Healthy Weight Gain

The best foods you can add to your diet to increase your weight in a healthy way include potatoes, pasta, rice, exotic fruits, nuts, shrimp, red meat, bananas, eggs, granola, bagels, avocados, and many more.

When most people think about gaining weight, it is seen as an unacceptable thing; there is no denying that obesity is a rampant problem in the world today. However, there are some people who actually need to gain weight for a variety of reasons. Whether you are a Hollywood actor packing on some pounds for a new role or a college athlete that wants to bulk up for the upcoming season, it is important to know how to gain weight in a healthy, manageable way. Also, when recovering from an injury or an illness, which often causes a drop in body weight, gaining weight in a healthy way is very important.

As with most health goals, there is a healthy and an unhealthy way to gain weight. Sitting on a couch, snacking on pizza, potato chips, and beer for a few weeks will certainly lead to some weight gain, but not the healthy type you want. As we can see from modern society, becoming overweight or obese is easy, but gaining weight in a healthy, controllable way takes more effort and determination. There are many health risks associated with an unhealthy weight gain, such as high blood pressure, cardiovascular diseases, diabetes, low metabolism, gout, and a general decrease in overall health. That being said, having a body weight that is too low can also be dangerous, resulting in hormonal issues, bone density loss, and organ malfunction. Sometimes loss of appetite may also cause weight loss. Research suggests that umami flavor increases satiety and enhances appetite.
Healthy foods for weight gain (raw chicken, fish, pork, tomatoes, red chilies, apples, cucumbers, eggs, spinach, milk, and apricots) on a wooden table

Gaining or regaining weight can be just as difficult as losing weight. Photo Credit: Shutterstock

If you add the following foods to your daily or weekly diet, you will be able to increase your weight in a healthy way to avoid all of those issues and get the results you want. [3]


This is probably the most obvious choice for gaining weight, as most people instantly cut these carbohydrate-heavy vegetables from their diet when they are trying to lose weight. Fortunately, potatoes are rich in fiber and vitamin C, in addition to giving you a bump to your weight. Make sure you keep the skin on for the optimal intake of nutrients.

Whole Grain Bread

Bread is a natural source of carbohydrates, but eating regular white bread is an empty and less healthy way to get them. Choose whole grain bread, which is packed with fiber and nutrients, in addition to the weight-boosting carbohydrate load.

Peanut Butter

One of the easiest and most delicious ways to gain healthy weight is by spreading some peanut butter on bread. Salty, soft peanut butter on toast has nearly 200 calories and also provides a high protein boost that your body can use in a productive way.


The best thing about cheese is that you can put it on anything. The high-fat content in most types of cheese will definitely help you increase your weight, but cheese also contains necessary vitamins and minerals, as well as a good amount of protein, which will help you gain weight in a healthy way.

Whole Milk

One of the easiest ways to gain a bit of extra weight is to get rid of your skim milk and replace it with high-fat whole milk. Basically, the fat is left in, adding only 60 extra calories per serving, but also keeping a lot of extra vitamins and healthy fats in your milk. It is an easy change that can give you weight gain results quickly.

Red Meat

Having a steak once or twice a week may seem indulgent, but red meat is high in minerals that your body needs, along with good fat and calorie content. The more marbled a piece of meat is, the more fat is in the cut, which will help increase your weight. However, eating too many rich servings of red meat every week can cause other health issues, so eat red meat in moderation.


This is a slippery slope for weight gain, as too much butter can be a negative health risk. However, if you are looking to pack on some pounds quickly, add butter to your meals and as your cooking base (replacing olive oil or vegetable oil). You will be consuming approximately 80 grams of fat for every 100 grams of butter, one of the most fat-rich foods out there, which will definitely boost your weight.


Eating whole eggs floods your body with good cholesterol, moderate amounts of calories, and high levels of vitamin A, D, and E. Additionally, eggs don’t fill you up as much as other food, which means that you can give yourself a weight boost by eating 3-4 whole eggs a day.


For quick on-the-go energy and weight gain help, grab a banana. They are high in potassium, carbohydrates, and other important nutrients that give you energy and keep you healthy, but there are also more than 100 calories in a banana, so they can help you bulk up.


Adding this protein and mineral-rich food to your diet 2-3 times a week will not only offset those meals where you avoid red meat but will also help bulk you up. It will help in strengthening your immune system and protecting your cardiovascular system as well.


Similar to adding potatoes to your diet to boost the weight, make sure to have plenty of pasta. It is composed almost entirely of carbohydrates, which is what your body needs to add bulk. Mixing up a thick bolognese sauce of red meat and tomatoes will help you boost your calorie count even further.


This may not seem like the most exciting food to add to your diet, but the high concentration of sugar, fiber, and protein (provided you eat your granola with yogurt) is a very healthy way for you to add extra calories. [

Foods to Help You Gain Weight and Muscle Faster

While some are constantly trying to lose excessive fat, others find it tough to gain weight. Ironically enough, junk food won’t work for those who can’t gain weight. The solution is simple – eat food rich in healthy fats and protein, like milk, avocados, nuts or salmon. Eating the products on our list as a snack, garnish, or a main dish will help you gain weight. And if you combine them with regular exercise, they will help you to build muscle.

  1. Milk for strong bones and energy

Milk is full of proteins, carbs, and fats, as well as calcium and other vitamins, casein, and whey proteins. Studies prove that after a workout, drinking skim milk helps to build muscle more effectively than a soy-protein beverage. If you don’t train, just drink about one or 2 glasses of milk with your meal.

  1. Homemade protein smoothie as a healthy alternative to a store-bought smoothie

There are so many types of smoothies, some can be used to lose weight, some to maintain weight, and others to gain it. It’s better to make your own homemade smoothie, since store bought ones usually contain way too much sugar and almost no nutrients. All you need is the right recipe and good ingredients. For example:

Chocolate banana nut shake: combine 2 cups (470 ml) of milk with 1 banana, 1 scoop of chocolate whey protein, and 1 tbsp (15 ml) of peanut or another nut butter.
Vanilla berry shake: combine 2 cups (470 ml) of milk with 1 cup (237 ml) of fresh or frozen mixed berries to your taste, ice, 1 cup (237 ml) of high-protein natural yogurt, and 1 scoop of vanilla whey protein.

  1. Avocados for maintaining healthy muscles

Avocados are the king of healthy fats. This unique food is incredibly nutritious and has powerful health benefits. It doesn’t contain a lot of calories, but remains one of the best foods to use to gain weight. One avocado is loaded with 332 calories, 29 grams of fat, and 17 grams of fiber. It is also rich in vitamins (like C, E, and K) and deserves to be added to your salads and sandwiches if you are on a journey to gain weight.

  1. Red meats for muscle tissue building

Red meat has everything needed for gaining weight and muscle-building. First, it contains leucine and creatine, nutrients for muscle protein stimulation and new muscle tissue building. Second, it contains both protein and fat, which help you to gain weight. Important: Overconsumption is unhealthy, though leaner cuts are healthier for the heart than fattier cuts.

  1. Beef jerky as on-the-go snack

Beef jerky is a protein option for when you are busy and on the go. Most of the fat has been removed while making jerky, which means that you’re only getting calories from the protein in the meat. Make sure that you consume good quality naturally prepared jerky, with no preservatives and minimal salt content.

  1. Soybeans for blood oxygen and post-exercise recovery

Soybeans are a good source of vitamin K, iron, and phosphorus. Iron stores and transports the oxygen through our blood and muscles. One cup of boiled soybeans contains 298 calories, 29 grams of protein, 17 grams of carbs, and 15 grams of fat. Additionally, soybeans are excellent antioxidants and help improve recovery after exercise.

  1. Tofu for proper muscle function

Produced from soy milk, tofu is used by some people as substitution for meat and considered a good food option for vegans and vegetarians. It’s a plant-based source of protein, leucine, and calcium needed for proper muscle function. In fact, soy protein in tofu is one of the best plant proteins you can find.

  1. Salmon and oily fish for high-quality healthy fats

Another amazing source of high-quality protein and healthy fats is oily fish. Fish like salmon and tuna not only help in building muscle, but benefit the whole body in general because of their omega-3 fatty acid content. Combine it with rice and vegetables for a full meal.

What High-Calorie Foods Can I Use to Bulk-Up?

With that in mind, what high-calorie foods should you be opting for if your mission is to add size? And which should you be avoiding? It’s important firstly to understand what gives certain ingredients their high calorie count. “High-calorie foods are mostly rich in fat which contains twice the number of calories as carbohydrate and protein,” Hobson explains. “However, fat is not unhealthy when you opt for whole foods rich in monounsaturated and polyunsaturated fatty acids.” These include:


At 15g of fat and 160kcals per 100g, avocados are often touted as the headliner of the ‘healthy fats’ gang. A 2013 study published in the Nutrition Journal found that those devoted who ate avocado frequently consume more nutrients and have higher levels of `good’ cholesterol.

Oily Fish

Using salmon as an example – which has 13g of fat and 208kcals per 100g – oily fish is a versatile, high-calorie food that offers impressive health benefits. For example, a National Eye Institute study found men with high levels of omega-3 fatty acids from salmon in their diets were a third less likely to experience sight loss. Similarly, fish contains vitamin D, a crucial nutrient that regulates the amount of calcium and phosphorus in the body to maintain bone health, improve mental health and support the immune system.


Whether you’re a rump, sirloin or rib-eye man, there’s no questioning the bulk-up benefits of beef. Not only is it high in calories, but it’s also high in heme iron, an essential nutrient for building muscle and supporting hard training.


Scientists at the University of South Carolina found that the beta-glucans in oats can help keep your immune system topped-up by stimulating a response that puts your body’s virus-fighting T-cells on red alert. Moreover, oats are packed with fibre and complex carbohydrates that can aid digestion and give a slow, sustained fuelling throughout the day. That you’ll add plenty of fats and calories to your diet is just a bonus.

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