Healthy fruits for weight gain are something different than the usual fruits that we eat that can help you achieve your dream body shape. To have a perfect body shape, it is important to follow a good diet plan and daily exercise regime. But what if you are not able to work out? Then, how will you be able to get your dream body shape? That’s where fruits play a vital role. They provide high nutrients and filling effect that helps in losing weight.
The 18 Best Healthy Foods to Gain Weight Fast
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For some people, gaining weight or adding muscle can be just as difficult as losing weight is for others.
However, simply adding certain foods to your diet can make your weight gain efforts both healthy and more effective.
Here are 18 of the best foods to help you gain weight or add muscle, the healthy way.
The Best Healthy Foods to Gain Weight Fast
Looking to gain weight fast? In this video, learn the best healthy foods to help you gain weight quickly.
1. Homemade protein smoothies
Drinking homemade protein smoothies can be a highly nutritious and quick way to gain weight.
Making your own smoothies is the best way since commercial versions are often full of sugar and lack nutrients. It also gives you full control over the flavor and nutrient content.
Here are just a few tasty variations you can try. You can combine each with 2 cups (470 mL) of dairy milk or soy milk if you have lactose intolerance. Both have more nutrients and calories than other alternative milks.
- Chocolate banana nut shake: Combine 1 banana, 1 scoop of chocolate whey protein, and 1 tablespoon (15 mL) of peanut or another nut butter.
- Vanilla berry shake: Combine 1 cup (237 mL) of fresh or frozen mixed berries, ice, 1 cup (237 mL) of high protein, full fat Greek yogurt, and 1 scoop of vanilla whey protein.
- Chocolate hazelnut shake: Combine 15 ounces (444 mL) of chocolate milk with 1 scoop of chocolate whey protein, 1 tablespoon (15 mL) of hazelnut butter, and 1 avocado.
- Caramel apple shake: Combine 1 sliced apple, 1 cup (237 mL) of full fat Greek yogurt, 1 scoop of caramel- or vanilla-flavored whey protein, and 1 tablespoon (15 mL) of sugar-free caramel sauce or flavoring.
- Vanilla blueberry shake: Combine 1 cup (237 mL) of fresh or frozen blueberries, 1 scoop of vanilla whey protein, 1 cup (237 mL) of vanilla Greek yogurt, and sweetener if needed.
- Super green shake: Combine 1 cup (237 mL) of spinach, 1 avocado, 1 banana, 1 cup (237 mL) of pineapple, and 1 scoop of unflavored or vanilla whey protein.
All of these smoothies provide around 400–600 calories, along with a high amount of protein and other important vitamins and minerals.
SUMMARY
There are many delicious protein smoothie recipes. Avoid most commercial versions, which may contain added sugar and aren’t as nutritious.
2. Milk
Milk has been used as a weight gainer or muscle builder for decades
It provides a good balance of proteins, carbs, and fats and is a good source of calcium, as well as other vitamins and minerals
For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has even shown it can help you add muscle when combined with weightlifting
Additionally, studies have found that milk, or whey and casein combined, can lead to greater mass gain than other protein sources
Try drinking one or two glasses of whole milk (149 calories per cup) as a snack, with a meal, or before and after a workout if you’re training
Milk smoothies are also a delicious way to add milk to your diet. For an easy morning protein boost, try blending up 1 cup of frozen berries, 1 cup of whole milk, 2 teaspoons of honey, and 1 teaspoon of vanilla (about 275 calories).
SUMMARY
Drinking milk is a great way to add protein to your diet. It contains both casein and whey proteins.
3. Rice
Rice is a convenient, low cost carb source to help you gain weight. Just 1 cup (158 grams) of cooked white rice provides 204 calories, 44 grams of carbs, and very little fat
Rice is also fairly calorie-dense, meaning you can easily obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you have a poor appetite or get full quickly.
When you’re on the go or in a rush, 2-minute packs of microwavable rice can be easily added to other protein sources and premade meals.
Another popular method is to prepare a large pot of rice, refrigerate it or freeze individual portions, and then combine it with different proteins and healthy fats for varied meals throughout the week.
There are many ways to turn relatively bland rice into a taste extravaganza. The easiest way to add taste, calories, and a protein boost is to simply stir in some of these ingredients after you have cooked your rice:
- butter and Parmesan cheese
- broccoli and cheese
- scrambled eggs
- toasted sesame seeds, peanuts, or cashews
Another way to boost taste and calories is to top your rice with a sauce like curry, pesto, or alfredo. You can buy these sauces ready-made if you’re pressed for time.
A rice dish can easily become a whole meal. Try this wild rice and chicken kale for a healthy lunch (400 calories per serving).
You can also stir up your own healthy take on the Chinese takeout favorite, fried rice, with this vegetable-tofu “fried” rice dish — which is actually baked.
SUMMARY
Rice is a great source of carbs that are easy to consume and digest.
4. Nuts and nut butters
Nuts and nut butters are perfect choices if you’re looking to gain weight.
Just one small handful of raw almonds (1/4 cup) contains 170 calories, 6 grams of protein, 4 grams of fiber, and 15 grams of healthy fats
Since nuts are very calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories.
You can add nut butters to a variety of snacks or dishes, such as smoothies, yogurts, and crackers, to turn them into a high calorie snack in no time.
For a quick pick-me-up, try this peanut butter banana smoothie, with only three ingredients (270 calories, using whole milk). If you have a peanut allergy, substitute another nut butter.
However, make sure you pick 100 percent nut butters with no added sugar or extra oils. Or better yet, make your own from this homemade almond butter recipe. It’s easy to make and easy on your wallet, too.
SUMMARY
Nuts and nut butters are delicious, high calorie treats. They’re great for you and easy to add to many different snacks or recipes.
5. Red meats
Red meats are probably one of the best muscle-building foods available.
For example, 6 ounces (170 grams) of steak contains around 5 grams of leucine.
Leucine is the key amino acid your body needs to stimulate muscle protein synthesis and add new muscle tissue . It also contains 456 calories and nearly 49 grams of protein.
In addition to this, red meats are one of the best natural sources of dietary creatine, which is possibly the world’s best muscle-building supplement
Consider choosing fattier cuts, which provide more calories than leaner meats, helping you take in extra calories and add weight.
In one study, 100 older women added 6 ounces (170 grams) of red meat to their diets and performed resistance training 6 days a week for 6 weeks.
The women gained lean mass, had an 18 percent increase in strength, and had an increase in the important muscle-building hormone IGF-
Both lean and fatty meats are a great source of protein, though fatty meat provides more calories, which can help you gain weight. One of the best-known fatty beef dishes is brisket.
Brisket is known for being time-consuming to prepare, but it can be much easier if you own a slow cooker.
Start this brisket recipe in the morning and you’ll have a nutritious dinner waiting for you in the evening — approximately 300 calories per 3-ounce (85 grams) serving.
SUMMARY
Red meat is an excellent source of protein that will help you gain muscle. It contains leucine, an amino acid that helps stimulate muscle protein synthesis. The fattier the meat, the more calories you’ll take in.
6. Potatoes and starches
Potatoes and other starchy foods are a very easy and cost-effective way to add in extra calories.
Try to choose one of these healthy sources of starchy carbs:
- quinoa
- oats
- corn
- buckwheat
- potatoes and sweet potatoes
- squash
- winter root vegetables
- beans and legumes
Not only do potatoes and other starches add carbs and calories to help you gain weight — they also increase your muscle glycogen stores.
Glycogen is the predominant fuel source for most sports and activities
Many of these carb sources also provide important nutrients and fiber, as well as resistant starch, which can help nourish your gut bacteria
With sweet potatoes, you can try out one of the current Instagram trends: sweet potato toast. Prep takes only minutes. Start by washing, drying, and thinly slicing a medium-sized sweet potato, then toast it to your liking either in a toaster or a toaster oven.
Then you add your favorite toppings. For example, slather it with mashed avocado and top with a fried egg (300 calories per serving). You’ve got yourself a perfect breakfast or post-workout snack.
Quinoa is actually a seed that’s prepared and eaten like a grain. It can be cooked and eaten on its own, added to soups, or made into flour and used in bread, drinks, or porridge.
Quinoa is superior to many other grains in that it’s a complete protein, meaning it contains all nine amino acids that our bodies cannot make on their own. It’s also high in protein, minerals, and B vitamins.
Get a healthy dose of both sweet potatoes and quinoa in this hearty lunch recipe for quinoa and roasted sweet potato bowls (336 calories per serving).
Other ways to add calories to complex carbs include:
- adding sour cream to potatoes
- adding grated cheese to quinoa or mashed potatoes
- adding healthy fats like olive or avocado oil to roast your vegetables
- adding sliced olives as a topping
- adding hummus to whole grain bread or crackers
- using dairy or soy milk instead of water in your oatmeal or other hot grains
SUMMARY
Healthy starches are a great way to get important nutrients and fiber, boost your calorie intake, and increase your muscle glycogen stores.
7. Salmon and oily fish
Like red meat, salmon and oily fish are excellent sources of protein and important healthy fats.
Out of all the nutrients that salmon and oily fish provide, omega-3 fatty acids are among the most significant and well known.
They offer numerous benefits for your health and help fight diseases
Just one 6-ounce (170-gram) fillet of deboned wild sockeye salmon provides around 250 calories and 12 grams of healthy fats. The same serving packs 37 grams of high quality protein, helping you build muscle or gain weight
You can prepare salmon in a variety of ways: steamed, sautéed, smoked, grilled, baked, or poached. You can also try smoked salmon or even eat raw salmon in sushi and sashimi.
Fresh or frozen salmon often has a slightly higher price tag, but canned salmon is a quick and inexpensive option. Almost all canned salmon is wild rather than farmed, giving it top marks for nutrition.
Consider these convenient, healthy ways of adding salmon to your diet:
- Try giving your usual “tuna” salad a new spin, using canned salmon instead.
- Make a Cobb salad substituting canned salmon for the traditional chicken, then add bacon, hard-boiled egg, avocado, lettuce, and tomatoes.
- Give smoked salmon a try. Slather cream cheese on whole grain bread or crackers, add smoked salmon, and top with cucumber, tomato slices, or capers.
- Make a salmon salad with leafy greens, asparagus, and some full fat plain Greek yogurt, mayonnaise, or sour cream.
SUMMARY
Salmon and other oily fish are a great source of incredibly healthy omega-3 fats. They also provide high quality protein to help you build muscle.
8. Protein supplements
Taking protein supplements is a common strategy for athletes and bodybuilders who want to gain weight. There are many types available, including whey, soy, egg, and pea protein.
Whey protein supplements and mass gainers (supplements that can help you gain muscle mass) can be very easy and cost-effective strategies to gain weight, especially when combined with strength training
Some people think whey protein is unhealthy or unnatural, but this isn’t the case. Whey protein is made from dairy and has been shown to help improve health markers and reduce the risk of disease
Protein supplements may be even more important if you’re also training since your daily protein requirements increase.
Like meats and other animal products, whey protein contains all the essential amino acids required to stimulate muscle growth
You can use it before or after your workout and at any other point during the day.
The easiest way to add protein powder into your diet is with a protein smoothie, especially for breakfast. That gives you the rest of the day to add in nutritious meals and snacks to make sure you get a balanced nutrient intake.
Generally, a smoothie that you make yourself will be more nutritious than buying one that’s ready-made, which may have added sugar and flavorings.
Try this basic whey shake recipe to start your day off with a high energy breakfast. For even more protein, try adding in peanut butter, almond butter, flaxseeds, or chia seeds.
Unflavored whey protein can be added to dishes such as soups, mashed potatoes, and oatmeal to increase protein content.
SUMMARY
Protein supplements are a simple and affordable addition to your diet to help you increase your protein intake.
9. Dried fruit
Dried fruit is a high calorie snack that also provides antioxidants and micronutrients
You can get many different types of dried fruit, and they all have a naturally high sugar content. This makes them great for gaining weight, especially since they’re convenient to eat and taste great.
While many people think fruits lose most of their nutrients when dried, this isn’t the case. Dried fruits contain lots of fiber and most of their vitamins and minerals remain intact
Try combining some dried fruit with a protein source, such as cuts of meat, cheese, or a whey protein shake. They also mix well with nuts and full fat plain Greek yogurt, providing a blend of healthy fats, protein, and other key nutrients.
Dates are nutritious, full of fiber, and high in antioxidants. They’re also versatile and simple to prepare as a high calorie snack. Just two Medjool dates on their own provide about 130 calories
Try filling dates with nut butter, cream cheese, or even cooked grains like rice or quinoa. Add one or two dates to smoothies, sauces, and dressings for a touch of sweetness.
SUMMARY
Dried fruit is packed with calories, healthy fiber, and antioxidants. It’s an easy way to add nutrients and calories to your diet.
11 Healthy, High-Calorie Fruits to Help You Gain Weight
For some people, gaining weight or building muscle can be challenging.
Though fruits aren’t usually the first group of foods that comes to mind when trying to bulk up, several types of fruits can provide the extra calories your body needs to gain weight.
What’s more, they pack important vitamins and minerals to support your health.
Here are 11 healthy and higher-calorie fruits that can help you gain weight.
Fresh fruits
Though most fruits are low in calories, many can help you gain weight due to their higher carb or fat contents.
Here are 4 fresh fruits that can help you gain weight.
1. Bananas
Bananas are an excellent choice if you’re looking to gain weight.
They’re not only nutritious but also a great source of carbs and calories.
One medium-sized (118-gram) banana contains the following nutrients
- Calories: 105
- Protein: 1 gram
- Fat: 0.4 grams
- Carbs: 27 grams
- Fiber: 3 grams
- Vitamin B6: 26% of the Daily Value (DV)
- Manganese: 13% of the DV
In addition, bananas pack many other micronutrients. Green bananas, in particular, are high in resistant starch, which passes through your digestive tract undigested. Research has linked resistant starch to improved gut health
Bananas are a convenient on-the-go snack and can be added to oatmeal or smoothies made with other high-calorie ingredients, such as nut butter or full-fat yogurt to help you gain weight.
2. Avocados
Avocados boast an impressive nutrient profile. Plus, they’re high in calories and healthy fats, making them an excellent choice for people looking to gain weight.
Half a medium-sized avocado (100-gram) contains the following nutrients
- Calories: 161
- Protein: 2 grams
- Fat: 15 grams
- Carbs: 8.6 grams
- Fiber: 7 grams
- Vitamin K: 17.5% of the DV
- Folate: 21% of the DV
Avocados are also rich in many other micronutrients, including potassium and vitamins K, C, B5 (pantothenic acid), and B6 (pyridoxine)
What’s more, they’re incredibly versatile and can be used in many ways. Try adding them to soups and salads or using them as a spread alongside a protein source like eggs.
3. Coconut meat
Coconut is a versatile fruit that has gained popularity for its many health benefits. It’s also a great source of calories, as it’s high in fat and moderate in carbs.
A 1-ounce (28-gram) serving of coconut meat provides the following nutrients:
- Calories: 99
- Protein: 1 grams
- Fat: 9.4 grams
- Carbs: 4.3 grams
- Fiber: 2.5 grams
- Manganese: 17% of the DV
- Selenium: 5% of the DV
Coconut flesh is also high in many important minerals, including phosphorus and copper.
Best of all, it can be enjoyed in many ways. Try sprinkling shredded coconut onto fruit salad, adding it into stir-fries, or blending it into soups and smoothies to increase the calorie content of your meals and snacks.
4. Mango
Mango is a delicious, sweet fruit that boasts an impressive nutrient profile.
Like bananas, mangoes are a good source of calories — mostly from carbs.
One cup (165 grams) of mango provides the following nutrients
- Calories: 99
- Protein: 1.4 grams
- Fat: 0.6 grams
- Carbs: 25 grams
- Fiber: 3 grams
- Vitamin C: 67% of the DV
- Folate: 18% of the DV
In addition, mango is a good source of copper, several B vitamins, and vitamins A and E.
Mango is delicious on its own but also a great addition to smoothies, salsas, and summer salads. Try pairing fresh mango with higher-calorie ingredients like nuts or coconut if weight gain is your goal.
SUMMARY
Some fresh fruits, such as avocado and coconut, are good sources of healthy fats, which can help you gain weight. Bananas and mangoes are rich in carbs and calories.
Dried fruits
Dried fruits are fruits that have had nearly all of their water content removed through various drying methods.
What’s left is an energy-dense snack that, despite its small size, is very nutritious. Compared to fresh fruit, dried fruit offers a similar amount of micronutrients and can be more convenient and less likely to spoil
Because dried fruits are energy dense, they’re excellent for people trying to gain weight. However, they’re high in natural sugars, so it’s best to combine them with a source of healthy fat or protein to minimize the potential negative effects on your blood sugar
Here are some high-calorie, dried fruits that can help you gain weight.
5. Dates
Dates are the small, cylindrical fruits of the date palm, which grows in tropical areas.
They’re typically sold dried in most Western countries and loaded with nutrients.
One date (24 grams) provides the following nutrient:
- Calories: 66.5
- Protein: 0.4 grams
- Fat: 0.1 grams
- Carbs: 18 grams
- Fiber: 1.6 grams
- Potassium: 4% of the DV
- Magnesium: 3% of the DV
These fruits are also a good source of copper, manganese, iron, and vitamin B6.
Given that dates are typically sold dried, they have a long shelf life, making them a versatile way to increase your calorie intake. They make a great binder in baked goods or can be enjoyed by themselves.
Try stuffing dates with almond butter and coconut flakes for a healthy, high-calorie snack.
6. Prunes
Prunes are dried plums that pack a nutritional punch.
A 1-ounce (28-gram) serving of prunes provides the following nutrients
- Calories: 67
- Protein: 0.6 grams
- Fat: 0.1 grams
- Carbs: 18 grams
- Fiber: 2 grams
- Vitamin K: 14% of the DV
- Potassium: 4.4% of the DV
Prunes are also known for their ability to alleviate constipation. Their fiber content can help add bulk to your stool and speed its transit through your gu
Prunes have a long shelf life and are easy to add to your diet, making them a simple way to increase your calorie intake and assist healthy weight gain. They taste great on their own, but you can also enjoy them in your favorite salads, smoothies, and baked goods.
eight Gain: 18 Fruits and Dry Fruits You Must Eat!
On one side, some people struggle to lose weight and on the end of the spectrum, there is a fair percentage of people who equally struggle to gain weight! No matter how much they eat, these people never reach the “ideal weight” mark and get disappointed. If you belong to this group, then we have some good news for you! There are plenty of fruits for weight gain, which can help you meet your weight goals and make you feel confident again!
But fruits for gaining weight? How is that possible? Although fruits are usually categorized as ‘diet foods’, there are many varieties that can pump up healthy calories into your body and contribute to mass gain. These fruits contain a good number of carbs and even fats, along with essential vitamins and minerals to offer holistic nutrition. Eating them whole or adding them to your weight gain smoothies is the best way to get your scale to show a higher reading!
List Of Top Fruits and Dry Fruits for Weight Gain:
Read along to know about some of the best fruits and dry fruits that will help you gain weight:
Best Fruits for Weight Gain:
1. Coconut Meat Helps in Weight Gain:
Coconut meat is the white, edible flesh of coconuts that has a sweet taste and is one of the best fruits which can help you gain weight. You can either consume the raw one, which is quite sweet and juicy or the dried form which is crunchy and hard. Coconut meat is an energy-dense food which offers about 354 calories (raw coconut meat) and 650 calories (dried coconut meat) per 100 gms of serving size. Additionally, coconut meat is rich in carbohydrates and fats, primarily medium-chain triglycerides or MCT’s which can contribute to mass gain.
2. Eating Bananas Increases Weight:
Bananas are one of the most healthiest fruits for weight gain. These calorie-dense fruits offer 210 calories for a serving size of 2 banana and are also rich in carbohydrates, which can help you gain weight. In addition to this, the nutrient-rich profile of bananas comprising of vitamins like C, B6 and minerals like iron and magnesium strengthens our immunity and promotes better bone milk. Adding honey instead of sugar can increase the richness of taste, along with health benefits.
3. Avocado Make You Gain Weight:
Avocados work like a charm when it comes to helping you gain weight. You can get about 322 calories in just one large avocado, which makes it an ideal weight gain fruit. Avocados are also high in fat content, with about 15gm of unsaturated fat per 100gms of serving size. Along with pumping up healthy calories into your body, avocados also lower ‘bad cholesterol’ levels. You can add them to your smoothies, salads or make delicious guacamole out of some ripe ones!
4. Mangoes Increase Weight:
Mango is not only the ‘King of fruits’, but also one of the best fruits that will you help you gain weight. A 100gms of serving offers 60 calories and 15gms of carbohydrates. Mangoes may be low-energy-dense foods, but when eating in the right quantities can speed up the weight gain process. With about 14gs of fruit sugars like glucose, fructose and sucrose, mangoes may even help you gain some body fat as well! You can prepare smoothies or shakes with full-fat milk or ice-cream to make mango into a natural weight gain supplement.
5. Strawberry:
Strawberries are the little red berries, fruit that add weight. Strawberries are rich in vitamin C giving you healthy glowing skin. They show amazing results when coupled with milk and sugar, adding on to the sugar and fat levels and helping in the quick weight gain. If you are looking out for fruits for weight gain, strawberry milkshake should be your best friend. Gulp down two cups of strawberry milk daily, to witness results in a few days and are one of the fruits good for weight gain.
6. Chikoo:
Chikoo, commonly known as Sapota is one of the calorie-dense fruits to eat inorder to gain weight quickly. A 100gms serving of fresh Chikoo pulp can give you 83 calories. Additionally, it is high in carbohydrates which gets converted into energy that is stored as fat in the body. Thus, chikoo can help you gain some body as well. You can consume this tropical fruit in the form of smoothies, whole fruit or even in the form of frozen fruit cream.
7. Apples:
Apple is one fruit that helps in weight gain as well as weight loss. When apples are consumed in moderate quantities, they help in shedding down those extra kilos. But when consumed in excess, the fiber in the apples makes you feel more hungry after some time, allowing you to increase your calorie intake. The fruit sugars present in apples can also help you put on some weight quickly. You can eat apples in the form of smoothies, whole fruits etc.
Best Dry Fruits for Weight Gain:
8. Prunes:
Prunes are dried plums which have an impressive nutritional profile. A mere 28gms serving offers 67 calories, making them one of the best dry fruits to eat for weight gain. Prunes are also rich in dietary fiber which can clean up the ‘bulk’ in your body and speed up the digestion process. This inturn increases regulates your appetite and help you eat better. Prunes are best consumed on their own or can be added to smoothies and breads.
9. Dried Apricots:
Dried apricots pack quite a punch when it comes to increasing your overall calorie intake. These nutrition-rich dry fruits offer 241 calories from 100gms serving, making them ideal weight gain dry fruits. By offering all the essential vitamins and minerals, dried apricots boost your immunity and strengthen your system. Additionally, Beta-carotene present in these golden fruits can improve eye health, while dietary fiber can speed up the digestion process. Dried apricots taste delicious and are best consumed as mid-meal snacks or in smoothies.
10. Dried Figs are Good for Weight Gain:
Dried figs (Anjeer) are among the many fruits which help you gain weight in a healthy way. A 100gms serving of dried figs offers 209 calories, making them the best energy-dense fruits to eat inorder to put on weight. Additionally, dried figs also offer good amounts of carbohydrates, dietary fiber along with minerals like iron, copper, potassium and calcium essential for improving your overall health and well-being. The best way to consume them is by soaking the dried figs in hot water for 15 minutes or adding them to smoothies and milkshakes.