18 Healthy Foods to Gain Weight Fast & Safely

Gaining weight in a healthy manner requires focusing on a nutrient-rich diet that includes calorie-dense foods. The key to successful weight gain is consuming foods high in protein and healthy fats, which help build muscle and increase overall weight safely.

In this article, we’ll explore some of the best foods to incorporate into your diet for optimal weight gain.

Best Foods for Weight Gain

To gain weight healthily, it’s important to choose a combination of high-calorie, nutrient-rich foods.

Here are 18 of the best options to consider:

1. Homemade Protein Smoothies

Homemade protein smoothies are an excellent way to add calories and protein to your diet. By blending Greek yogurt, nuts, and fruits, you can create a customised, nutrient-dense drink that supports weight gain. Experiment with different ingredients to find the perfect combination for your taste preferences and nutritional needs.

2. Dairy Milk

Dairy milk, particularly full-fat versions, is high in calories and protein, making it an ideal choice for those looking to gain weight. You can drink it on its own or incorporate it into smoothies and recipes for an extra calorie boost. Dairy milk also provides essential nutrients like calcium and vitamin D, which support overall health.

3. Rice

Rice is a great source of carbohydrates, providing energy and calories to help with weight gain. By pairing rice with protein sources like beans or meat, you can create a well-rounded meal that supports muscle growth and weight gain. Opt for brown rice for added fibre and nutrients.

4. Nuts and Nut Butter

Nuts and nut butters are packed with healthy fats and calories, making them perfect snacks or additions to meals when trying to gain weight quickly. Almonds, walnuts, and peanut butter are all excellent choices. Spread nut butter on whole grain toast or add a handful of nuts to your yogurt or oatmeal for a calorie-dense treat.

5. Red Meats

Red meats, such as beef and lamb, are rich in protein and calories, which support muscle growth and weight gain. When choosing red meats, opt for leaner cuts to maintain a healthy balance of fats in your diet. Incorporate red meats into stir-fries, stews, or pair them with complex carbohydrates for a satisfying meal.

6. Potatoes and Complex Carbohydrates

Potatoes and other complex carbohydrates, like pasta and sweet potatoes, are calorie-dense and provide sustained energy, making them ideal for weight gain. These foods also offer valuable nutrients, such as fibre and vitamins, which support overall health. Enjoy them as side dishes or incorporate them into main courses for a well-rounded, weight gain-friendly meal.

7. Salmon and Oily Fish

Salmon and other oily fish, like mackerel and sardines, are excellent sources of protein and healthy fats, including omega-3 fatty acids. These nutrients not only support weight gain but also contribute to overall health and well-being. Incorporate oily fish into your diet by grilling, baking, or adding them to salads and pasta dishes.

8. Protein Supplements

Protein supplements, such as whey or plant-based options, can help increase your protein intake and support muscle growth when combined with a balanced diet and regular exercise. These supplements are convenient and easily incorporated into smoothies or consumed on their own. However, it’s essential to choose high-quality supplements and consult with a doctor before starting any new supplement regimen.

9. Dried Fruit

Dried fruits, such as dates, apricots, and raisins, are concentrated sources of natural sugars and calories, making them a healthy snack option or addition to recipes when aiming to gain weight. Add dried fruits to your morning oatmeal, yogurt, or trail mix for a nutrient-dense, calorie-rich boost.

10. Whole Grain Bread

Whole grain bread provides complex carbohydrates and more protein than white bread, making it a nutritious foundation for calorie-rich sandwiches and toast. Pair whole grain bread with nut butter, avocado, or cheese for a satisfying, weight gain-friendly meal or snack.

11. Avocados

Avocados are nutrient-dense fruits packed with healthy fats, vitamins, and calories, making them an excellent addition to meals and snacks when trying to gain weight. Spread mashed avocado on toast, add slices to sandwiches and salads, or enjoy them on their own for a calorie-rich treat.

12. Cereals

High-calorie cereals, especially those containing nuts or dried fruits, can provide a quick and nutritious breakfast option for those seeking to gain weight. Look for cereals with whole grains and minimal added sugars for the most health benefits. Pair your cereal with whole milk or yogurt for an extra calorie and protein boost.

13. Cereal Bars

Cereal bars, when made with wholesome ingredients like nuts and dried fruits, can serve as a convenient, high-calorie snack option for weight gain. Choose bars with minimal added sugars and a good balance of protein, healthy fats, and complex carbohydrates. Keep a few in your bag or desk drawer for a quick, weight gain-friendly snack on the go.

14. Dark Chocolate

Dark chocolate is a delicious treat that contains antioxidants and calories, making it a nutritious option for those looking to gain weight. Opt for dark chocolate with a high cocoa content (70% or more) and enjoy it in moderation. Pair dark chocolate with nuts or dried fruits for a satisfying, calorie-dense snack.

15. Cheese

Cheese is high in calories and protein, making it a valuable addition to meals and snacks when trying to gain weight. Opt for whole-fat varieties for maximum calorie intake. Add cheese to sandwiches, salads, or enjoy it on its own as a snack. Pairing cheese with whole grain crackers or fruit can create a balanced, calorie-rich treat.

16. Whole Eggs

Whole eggs are a rich source of protein and healthy fats, supporting muscle growth and weight gain when consumed in moderation. Incorporate eggs into your diet by preparing them in various ways, such as scrambled, boiled, or as part of an omelette. Pair eggs with vegetables and whole grain toast for a well-rounded, weight gain-friendly meal.

17. Yogurts Made with Whole Milk

Whole milk yogurts, particularly Greek yogurt, are high in protein and calories, making them an excellent choice for those aiming to gain weight. Opt for plain, unsweetened yogurts and add your own toppings, such as fruit, nuts, or honey, for a customisable, nutrient-dense snack or breakfast option.

18. Fats and Oils

Healthy fats and oils, such as olive oil, coconut oil, and avocado oil, are calorie-dense and can help increase overall calorie intake when trying to gain weight. Use these oils in cooking, dressing salads, or drizzling over vegetables to add flavour and calories to your meals. Remember to consume fats and oils in moderation as part of a balanced diet.

Effective Diet Plan for Weight Gain

To gain weight safely and efficiently, it’s crucial to focus on a calorie-surplus diet rich in nutrients. An effective diet plan for weight gain involves consuming more calories than you burn. This can be achieved by incorporating high-calorie, nutrient-dense foods such as nuts, avocados, whole grains, and lean proteins into your meals. Regular snacking on energy-rich foods like dried fruits and nut butters can also help increase calorie intake. Ensure that your meals are balanced and include a mix of carbohydrates, proteins, and healthy fats to support overall health and muscle growth. To help you plan your meals effectively, let’s take a look at a sample diet chart for weight gain.

Diet Chart for Weight Gain

Here is a sample diet chart that can help you gain weight healthily:

Tips for Gaining Weight Safely

Gaining weight safely requires a strategic approach that focuses on consuming more calories than you burn while maintaining a balanced, nutrient-rich diet.

• Increase your calorie intake by incorporating nutritious, calorie-dense foods into your diet, such as nuts, dried fruits, and avocados. Consider having smaller, frequent meals throughout the day to boost your overall calorie consumption without feeling overly full or uncomfortable. By consistently consuming a caloric surplus from healthy sources, you can promote steady weight gain over time. However, it’s essential to be mindful of common mistakes that can derail your progress.

Common Mistakes to Avoid

When attempting to gain weight, it’s crucial to steer clear of pitfalls that can negatively impact your health and hinder your goals.

• Focus on consuming nutrient-dense foods like nuts, dried fruits, and full-fat dairy products to increase your calorie intake without compromising on nutrition.
• Eat smaller, more frequent meals throughout the day to ensure a consistent supply of calories and nutrients.
• Ensure that you are getting adequate protein to support muscle growth and repair.

Conclusion

Gaining weight in a healthy manner requires a strategic approach that combines nutrient-dense foods with regular strength training. Incorporate high-calorie options like nuts, dried fruits, avocados, whole grain bread, and Greek yogurt into your diet to boost your calorie intake. Increase your portion sizes and eat more frequently throughout the day to ensure a consistent calorie surplus. Coupled with a well-designed strength training programme, these dietary changes can help you gain weight safely and build lean muscle mass. If you have specific health concerns or dietary restrictions, it is always advisable to consult with a healthcare professional or a registered dietitian to develop a personalised plan tailored to your individual needs and goals.

Frequently Asked Question (FAQs)

References

• https://pmc.ncbi.nlm.nih.gov/articles/PMC3151731/
• https://nutritionj.biomedcentral.com/articles/10.1186/s12937-022-00784-y
• https://pmc.ncbi.nlm.nih.gov/articles/PMC5376784/
• https://www.mdpi.com/2077-0383/10/11/2485