10+ Healthy Foods That Can Help You To Gain Weight


Title10+ Healthy Foods That Can Help You To Gain Weight
CountryUSA, UK, Japan, Germany, PK
Words 1.6k-6k
ByFaizan Pro


The best diets for weight gain usually contain plant and animal proteins, fats and oils, complex carbohydrates, and whole-milk dairy products. However, what you should eat depends on your specific weight and health goals.


How to Get Started

The weight equation is very simple: eat more calories than you burn. If you have a high metabolism or exercise vigorously, you may be putting yourself in a calorie deficit if you are not eating to meet your needs.

If you don't know how many calories you burn per day, use an online calorie calculator to find out. Next, create a meal plan that exceeds that number.

Adding about 500 calories each day—preferably through high-energy meals and snacks—should give you the extra calories you need to increase your weight.

If you want to gain weight, eat smaller, more frequent meals throughout the day and use toppings (gravies, chopped nuts, ranch dressing) to add calories without bulk. To get your weight gain strategy started, here are 10 nutritious, high-calorie (but still healthy) foods to add to your list:




Verywell / Blog man 

Bread and cereals, in general, are good sources of complex carbohydrates, such as starch and fiber that give your body energy. These are types of carbohydrates that are digested more slowly than simple carbs (like sugar).

Bagels just have more calories. While one slice of white bread has about 70 calories, one small bagel has more than 180 calories. Larger coffee shop bagels can have more than 300 calories.2

Spread your bagel with peanut butter (about 190 calories) and fruit spread (about 50 calories) and you'll have a delicious, energy-packed breakfast that includes 420-540 calories.

Remember that peanut butter is just one nut butter you can try. You can try other types of peanut butter including almond butter or cashew butter. You can also try seed butters like tahini or sunflower seed butter.




Verywell / Alexandra G

Pasta is another source of calorie-dense carbohydrates that provide the perfect base for any number of meals. Simply add sauce and you're good to go.

Two cups of cooked spaghetti has about 400 calories. A cup of bolognese sauce adds no less than 160 calories. Sprinkle two tablespoons of parmesan cheese on top of the other 45 calories, and you'll find yourself with no less than 600 calories in one serving.2

 Spinach Spaghetti Aglio and Olio

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Dried Fruit

Dried fruit

Verywell / Alexandra Shytsman

Give yourself a quick calorie boost by eating a handful or two of dried fruit. They have a smaller volume than their new counterparts, so you can eat more at once without feeling full.

For example, one cup of raisins has 400 calories compared to a full cup of fresh grapes, which has 60 calories. 2 Raisins are probably the most popular dried fruit, but you can try raisins, apricots, apples, cranberries, and even tropical fruits.


Healthy Oils

Olive oil

Verywell / Alexandra D

Adding extra fat to your food is an easy way to add calories, but you want to be sure to choose the fats and oils that are good for you

Olive oil is rich in healthy monounsaturated fats and can add calories and flavor to pasta, bread, or vegetables. Canola oil is a great source of omega-3 (alpha-linolenic acid or ALA) and monounsaturated fats, making it a terrific, all-purpose cooking oil.3 Walnut and grape seed oils are lighter in flavor and perfect for dressing salads.




Verywell / Alexandra Shytsman

Avocados are rich in monounsaturated fatty acids. plus they have vitamin K, potassium, and fiber. One avocado has more than 200 calories, so it's a good way to add extra calories without sacrificing nutrition.

2 Add avocado slices to your sandwiches or make guacamole to serve with baked tortilla chips. You can also add guacamole to soft shell tacos or burritos.

You might also want to try adding avocado to your favorite smoothie recipe. The mild flavor mixes well with ingredients like berries or chocolate.


Nuts and Seeds

Sunflower seeds

Verywell / Alexandra Shytsman

Nuts and seeds contain polyunsaturated fats that add healthy calories to your diet. Brazil nuts, almonds, walnuts, pecans, cashews, sunflower seedsflax seeds, and pumpkin seeds are all good for you.3 Eat roasted nuts and seeds by the handful or sprinkled chopped nuts on top of ice cream, yogurt, or salads.

If you're not keen about snacking on nuts, you can pack in extra calories with nut butter. One tablespoon of peanut butter, for example, has about 100 calories.2




Verywell / Alexandra Shytsman

Make your own granola with any combination of dry whole-grain cereals, nuts, seeds, and dried fruits. Store your granola in an airtight container and serve it for breakfast. Pack some granola into small plastic containers that you can take with you on a busy day. For more flavor and calories, add dark chocolate chunks or peanut butter chips.

By having granola always on hand, you can constantly nibble and get your calories throughout the day rather than indulging in big meals.


Protein Bars


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Organic Muesli Bars
Tyler Finck www.sursly.com / Getty Images

You can increase both your calories and protein intake with protein bars. Protein is especially important because it is what your body needs to build lean muscle.

You can often find high-calorie protein bars in drugstores with a fitness supplements section. While some people prefer protein shakes to protein bars, the former tends to make you fuller faster since it tends to be extra-rich in whey.

Don't make the mistake of using protein bars as a replacement for meals. You will not get enough calories if you do. Instead, pack them in your purse, desk, or laptop bag so that they are always on hand for a midday snack.



Several varieties of cheese

Getty Images

Cheese is an excellent addition to a nutrient-dense diet for weight gain.4 It is calorically dense, but also offers several nutritional benefits. It is high in Vitamin K2, which helps support cardiovascular health.5 It is also a good source of calcium.

Cheese is a great addition to a lot of other foods, so it can be added to lots of different food options. It is also delicious as a snack on its own or with whole-grain crackers.


Fatty Fish

Salmon filet on a white background

Getty Images

Fatty fish, such as salmon, herring, mackerel, and halibut, are a rich source of Omega-3 fatty acids. These compounds can improve cardiovascular health. Some research suggests that omega-3 fatty acids can reduce the risk of certain diseases, such as Alzheimer's, cancer, dry eye disease, and arthritis6. However, more research needs to be conducted to clarify if this is true, and to what extent.

It is recommended to eat fish once or twice a week. Try combining it with starchy vegetables like corn or potatoes.

A Voice That Appears Well

People who are underweight may want to add foods that will help them gain a healthy weight. Eating to gain weight doesn't have to include loads of unhealthy food. There are many nutrients that can contribute to achieving a healthy weight.

If you are not sure what your ideal weight should be, consult a health care provider. There is no one-size-fits-all approach to maintaining a healthy weight, so a health care professional can help you design the best diet plan.

Faizan Pro Team

"Team Faizan Pro is committed to delivering top-notch articles. Our team tirelessly crafts high-quality content, educational resources, new methods, and other handy tricks, all for your enjoyment and learning."


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