If you’re looking for foods to eat to gain weight, this post is for you.
It can be incredibly frustrating if you’re trying to figure out the best way to gain weight, and you’re not having the success you want.
This post will list twenty foods help you do so, and answer the question of how to do so quickly.
Avocados
If you eat avocados, you know that they are packed with healthy fats.
Avocados are a pretty calorie-dense fruit, and this makes them a great food to help you gain weight.
If you eat just one large, 200-gram avocado, it will give you around 322 calories, 29 grams of fat, and 17 grams of fiber (1).
You will also enjoy a boost of vitamins, minerals, and several plant compounds that are beneficial to you.
You should try adding avocados to your main dishes, or into your omelets or sandwiches.
Final Thoughts: A single avocado is packed full of healthy fats and nutrients.
This is a very versatile food that can be added to many dishes, or you have the option of eating them by themselves.
Whole Eggs
Eggs are known to be one of the healthiest muscle-buildings foods you can eat.
You will get an excellent combination of healthy fats and high-quality protein with every egg.
It is critical that you eat the whole egg, in spite of what you may have heard about the egg’s link to heart disease.
It is good to note that most of the beneficial nutrients that you get in eggs come from the yolk.
As long as you don’t have any sensitivity or intolerance to eggs, there is no medical need to limit your daily egg consumption.
You can easily eat up to three eggs per day without any ill effects.
You should keep in mind that athletes and bodybuilders routinely eat six or more eggs per day.
Final Thoughts: Eggs have been found to be one of the best foods you can eat when you’re trying to build muscle.
There is no set limit on how many you should consume in one day, and eggs are packed with great nutrients.
Full Fat Yogurt
Full fat yogurt is another convenient and healthy snack you should consider when you’re wondering how to gain weight fast.
Yogurt comes with a balanced mix of carbs, fat, and protein.
There are several snacks and tricks to use yogurt when you’re asking yourself how to gain weight healthily.
Final Thoughts: If you want to add healthy fats and protein into your diet, full-fat yogurt is an easy way to accomplish this.
It is great when you eat it on its own, or you can add it to a variety of other dishes.
- Chocolate Peanut Butter Pudding. Mix one to two cups of yogurt with 100 percent cocoa powder, peanut butter, or any nut butter you prefer, and a sweetener like a stevia. If you want extra protein, add a spoonful of whey.
- Smoothies. Yogurt makes an excellent additive to almost any smoothie. It works to increase the protein content and to give your smoothie a creamier, more milkshake-like consistency.
- Yogurt Parfait. Combine one to two cups of yogurt with your favorite granola and mixed berries in layers. This will create a delicious, well-balanced breakfast, or a healthy snack.
- Yogurt and Fruit. Combine one to two cups of yogurt with your favorite dried or fresh fruit. For a nice crunch, you can add seeds, nuts, or granola. If you want additional sweetness, try honey or coconut flakes.
Salmon and Oily Fish
Salmon and oily fish are excellent sources of important healthy fats and protein, just like traditional red meat.
Omega-3 fatty acids are one of the most popular nutrients of all that this fish provides.
Omega-3 fatty acids are instrumental in your overall health, and they provide several health benefits including fighting disease (2).
If you eat just one six-ounce (170 gram) piece of salmon, you’ll be getting 350 calories, 4 grams of omega-3 fats, and a massive 34 grams of high-quality protein, and so this is one of the best ways to gain weight (3).
Final Thoughts: Salmon and other oily fish are a great source of healthy omega-3 fatty acids, and they also provide a high-quality protein source.
This will help you build muscle quickly.
Homemade Protein Smoothies
If you drink homemade protein smoothies, you know that this is a very quick and highly nutritious way to gain weight.
It is better for you to make you own since store-bought ones are traditionally full of unhealthy sugars and lack vital nutrients.
If you make your own, you can also choose your flavor and nutrient content.
We have a few recipes that are sure to delight any smoothie lover.
You also have the option to switch out two cups (470 ml) of milk with almond milk if you like.
- Caramel Apple Smoothie. Combine one sliced apple with one cup (237 ml) of natural yogurt. Add one scoop of caramel or vanilla flavored whey protein, and one tablespoon (15 ml) of sugar-free caramel sauce or flavoring.
- Chocolate Banana Nut Smoothie. Combine one banana, one scoop of chocolate whey protein, and one tablespoon (15 ml) of peanut butter or your favorite nut butter.
- Chocolate Hazelnut Smoothie. Combine 15 ounces (444 ml) of chocolate milk with one scoop of chocolate whey protein. Add one tablespoon (15 ml) of hazelnut butter, and one avocado.
- Super Green Smoothie. Combine one cup (237 ml) of spinach, one avocado, one banana, one cup (237 ml) of pineapple, and one scoop of vanilla-flavored whey protein.
- Vanilla Berry Smoothie. Combine one cup (237 ml) of fresh or frozen mixed berries, ice, one cup (237 ml) of high-protein natural yogurt, and 1 scoop of vanilla whey protein.
- Vanilla Blueberry Smoothie. Combine one cup (237 ml) of fresh or frozen blueberries with one scoop of vanilla whey protein. Add one cup (237 ml) of vanilla yogurt, and sweetener to taste.
Each of these smoothies gives you around 400 to 600 calories per serving.
You will also get a lot of minerals, protein, and vitamins.
Final Thoughts: The flavor combinations are endless in homemade protein smoothies.
Avoid store-bought commercial ones because they’re packed with unhealthy sugars, and they contain fewer nutrients.
Red Meat
Red meat is possibly one of the best foods to eat to gain weight.
If you eat steak, you get three grams of leucine for every six ounces you eat.
Leucine is the key component that stimulates your muscles to add a new layer of muscle tissue (4).
In addition to this, red meat is also one of the single best sources of dietary creatine, which is considered to be one of the best muscle-building supplements in the world (5).
Red meat has more calories and fat than you see in leaner meats, and this helps you take in more calories and add weight quicker.
There was a study done of 100 senior women who added six ounces of red meat to their diet.
Then they were tasked with performing resistance training sessions six days a week for the full six weeks.
At the end of the six weeks, the women saw an 18-percent increase in strength, they gained mass, and there was an increase in the muscle-building hormone IGF-1 (6).
It is important to note that both fatty and lean portions of meat are an excellent source of protein, but fatty meat gives you more calories, which will help you gain more weight.
Final Thoughts: Red meat is an excellent source of natural protein, and eating it will help you gain muscle mass.
It contains the amino acid leucine that stimulates muscle growth.
Also, the fattier the piece of meat is, the more calories it will provide.
Healthy Cereals
Healthy cereals are a great example of a food to gain weight.
They are an excellent source of carbs, calories, and healthy nutrients.
You should avoid high-sugar processed cereals, and opt for healthier ones like oatmeal.
If you choose to eat grain-based cereals and oats, you’ll be getting beneficial nutrients like antioxidants and fiber (7).
When you go to purchase a healthy cereal, focus on bran, Ezekiel, granola, multigrain, and oats.
Read each label carefully, and avoid any cereal with added sugar and refined grain.
Final Thoughts: By eating healthy cereal, you’re getting much more fiber in your diet, and this will help you gain weight.
However, it is a good idea to stick to oatmeal and other healthier cereals.
Milk
Milk has been used to gain weight and build muscle for decades (8).
Milk will give you carbs, calcium, fat, minerals, protein, and vitamins in each glass (9).
If your ultimate goal is to add more muscle, milk will be a protein source that also contains casein and whey protein.
It may also help you add muscle when you combine it with weight lifting (10).
Start by drinking a glass or two as a snack, with your meals, or pre- and post- workout.
Final Thoughts: Drinking milk each day provides an excellent source of protein, and it contains both casein and whey protein.
Dark Chocolate
If you eat high-quality dark chocolate, you’re getting a lot of antioxidants and additional health benefits.
Your dark chocolate should have a cocoa content of 70 percent or higher.
Dark chocolate is considered a high-fat food, and this means that it is also very calorie-dense.
Each 3.5 ounces (100 grams) bar of dark chocolate has around 600 calories.
There are also micronutrients and health-promoting compounds all in one convenient bar of dark chocolate.
You will get antioxidants, fiber, and magnesium from it as well (11).
Final Thoughts: High-quality dark chocolate packs a lot of antioxidants and other nutrients into one bar.
There are also plenty of calories in each portion, so you’ll gain weight rapidly.
Rice
Rice is a low-cost and convenient way to help you gain healthy weight.
Eating just one cup (165 grams) of cooked rice will give you 190 calories, 43 grams of carbs, and a little fat (12).
Rice is surprisingly calorie-dense, and this means that you can get a significant amount of calories and carbs from one serving.
This is good news if you get full quickly, or if you have a poor appetite.
If you’re busy and rushing out the door, you can grab two-minute microwavable packs of rice for an added boost of protein.
Many people prepare a large batch of rice at the start of the week, and then add it to proteins and healthy fats.
It is good to note that consuming huge amounts of rice might not be the best idea because of the potential arsenic and phytic acid content.
Arsenic has been known to cause metal toxicity, and phytic acid can slow down the absorption of zinc and iron (13).
Final Thoughts: Rice is easy to digest, and it is an excellent source of carbs.
However, you should note that some types of rice have a higher arsenic count.
Healthy Fats and Oils
If you consume healthy fats and oils, you are eating some of the most calorie-dense foods in the world.
If you add just a tablespoon (15 ml) of oil to sauces, salads, or during cooking, you can quickly add 135 calories to the dish.
You should avoid processed vegetable oil, and look for healthy oils like avocado oil, coconut oil, and extra virgin olive oil.
Final Thoughts: It is imperative to add healthy fats and oils to your daily diet.
This is especially true if you’re attempting to gain weight.
Remember to avoid processed vegetable oil, and look for avocado, coconut, and extra virgin olive oil.
Dried Fruit
Dried fruit is an excellent snack option if you’re trying to gain weight.
It is full of antioxidants and micronutrients.
Dried fruit comes in many forms, and it contains a high sugar count to help you add weight.
The process of drying the fruit helps it retain its vitamin and nutrient count in one easy-to-eat and convenient package (14).
For an extra boost, try adding your dried fruit to a protein source like a whey protein shake or red meat.
You can also add it to natural yogurt with a blend of nuts for a nutrient-packed snack that is rich in healthy fat and protein.
Final Thoughts: Dried fruit is full of calories, antioxidants, and healthy fiber, and it remains an easy way to add calories and nutrients to your daily diet.
Potatoes and Starches
Potatoes and other various starchy foods are very cost-effective and a straightforward way to add extra calories to your diet.
A healthy and starchy carb includes beans and legumes, buckwheat, corn, oats, potatoes, quinoa, squash, sweet potatoes, and winter root vegetables.
This dietary staple serves a dual purpose when you consume it.
It adds carbs and calories while increasing your muscle’s glycogen stores.
Glycogen is a typical source of fuel for most athletes (15).
Many of the starches found in potatoes and other starchy vegetables also work to provide fiber and resistant starch, which help with digestion.
Final Thoughts: The healthy starches that are found in potatoes and various starchy vegetables are an excellent way to get vital nutrients, fiber, and resistant starch, and boost your overall calorie intake.
They will also aid in muscle growth through increasing glycogen stores.
Nuts and Nut Butter
If you’re looking for an easy way to gain weight, nuts and nut butter can help.
A small serving of almonds can contain over seven grams of protein, and eighteen grams of healthy fat (16).
Nuts and nut butter are a very calorie-dense snack, and if you eat just two small handfuls each day with your meal or as a snack, you can quickly add hundreds of additional calories.
Different types of nut butter can be easily added to several snacks or dishes like smoothies and yogurt for a calorie boost.
However, make sure that you’re eating 100 percent nut butter, and that it only has two or three ingredients.
You don’t want any added sugar or oils.
Final Thoughts: Nuts and nut butter can be a high-calorie and delicious addition to any snack or meal.
They’re perfect for helping you gain weight, and they’re versatile.
Protein Supplements
Many athletes and bodybuilders utilize protein supplements to help them gain weight and bulk up.
Supplements like whey protein and ‘mass gainers’ can be a very cost-effective and easy way to gain weight.
This is especially true if you combine them with strength training (17).
There have been rumors that whey protein is unhealthy and unnatural, and this isn’t true.
Whey protein is made from dairy products, and studies have shown that it improves a person’s overall health and it reduces the risk for certain diseases (18,19).
When you’re training, whey protein is even more important because your overall need for daily protein increases as your training increases.
Whey protein provides essential amino acids to stimulate muscle growth, just like meat and other animal products (20).
Final Thoughts: If you want an easy and cost-effective way to increase your daily protein intake, protein supplements can provide this in one easy step.
Whole Grain Bread
Another good carb option you can utilize is whole grain bread.
You can make many easy and high-carb meals by using whole grain bread with various protein sources like eggs, cheese, and meat.
When you go to buy your bread, look for natural whole grains and seeded bread options.
Healthy versions like Ezekiel bread are available to purchase in most supermarkets.
Final Thoughts: If you want to gain weight, whole-grain loaves of bread can be a useful tool when you pair them with a good protein source.
Cereal Bars
Healthy cereal bars can make a great snack for a busy lifestyle.
They usually contain a mix of both slow- and fast-digesting carbs, so they’re great post-workout.
You want to purchase bars made with whole grains, dried fruits, nuts, and seeds.
You can also combine a cereal bar with a protein source like yogurt or cold cuts for a quick, healthy meal.
Final Thoughts: Purchase cereal bars that are made of whole grains and have dried fruit, nuts, and seeds.
Cheese
Cheese has been an important food in people’s diets for centuries, and it works a lot like dark chocolate.
It is very high in calories and healthy fats.
In large quantities, it can also be an excellent source of protein (21).
Cheese is very versatile, and it pairs well with several dishes.
You can add it to your main meals to add several hundred extra calories.
Final Thoughts: Cheese is rich in healthy fats, and it is an excellent source of protein.
If you want a calorie- and flavor-boost, add it to your favorite dishes for a delicious meal.
Bananas
If you like bananas, you’re in luck, since eating them will help you gain weight.
A single banana has about 110 calories, and it is a convenient grab-and-go snack that will fit into your healthy lifestyle.
Bananas also contain essential nutrients like fiber, potassium, and vitamins (22).
They will work for a post-workout snack because they contain a lot of sugar, and your body will be craving this after a hard workout.
Final Thoughts: Bananas are an excellent source of potassium, and they make a great post-workout snack because they have a lot of sugar.
Soybeans
If you’re looking for an inexpensive and calorie-dense snack, soybeans are an excellent choice.
Just one 100 gram portion of soybeans contains 400 calories and 36 grams of protein (23)
If you’re going by weight, soybeans have a better protein count than red meat.
They are also an excellent source of calcium, iron, and magnesium.
Final Thoughts: Soybeans are an inexpensive way to pack protein and calories into your daily diet.
They also are rich in vitamins and nutrients.
Conclusion
The secret to gaining the weight you want is to eat more calories than you need in a day.
If you combine this with lifting weights or working out, the additional calories will go to building muscle instead of fat.
Find a meal plan that works for you and stick to it.
You’ll see the results you’re after in no time.
