by Are you having trouble gaining healthy weight and building muscle? But you’re eating more! You’re not alone. Gaining weight in a healthy manner is as difficult as losing it – especially if you are looking to gain mostly lean muscle and less (fat) body mass. No matter if you’re recovering from an illness, trying to bulk up, or simply looking to improve your body composition, the answer lies in increasing your consumption of nutrient-rich, calorie-dense foods.
- In this blog, we will explain our top 15 best weight gain foods that will help you increase your weight safely and sustainably – without also eating junk food. Let’s go!
1. Whole milk
Whole milk is a calorically dense source of healthy fats, protein, and calcium. Whole milk is a great option to consume daily, even better if it is blended into shakes or smoothies.
How to Use: Pour a glass of whole milk to drink with meals, or blend it into smoothies with your choice of fruits and nut butter.
2. Nut Butters (Peanut, Almond, Cashew)
Nut butters have the added benefit of being a source of healthy fat and protein. They are also an easy way to add hundreds of calories to your day! Tip: apply to whole grain bread, mix in oatmeal, or just eat by the spoonful!
3. Avocados
Avocados are packed with calories and are a great source of healthy fat. They are also a source of dietary fibre and nutrients!
Eat with: Toast, Fried or scrambled eggs, salads, or make a creamy guacamole!
4. Red Meat
Steak, lamb, and other red meats are a source of iron, creatine, and protein sources that contain high-quality protein values to promote muscle growth and good recovery after Workouts Note: Take advantage of grass-fed meats when possible, and consider pairing meat with vegetables for balance in meals.
5. Rice
A very simple but powerful source of carbs. Rice is cheap, easy to work with in multiple dishes, versatile, and easily/quickly digestible to quickly add carb calories to portions of the diet! Try brown rice or seasoned white rice with chicken, beans, or chicken curry!
6. Whole Eggs
Eggs are a complete protein food, and they also provide healthy fat and other nutrients, including B12 and choline.
Ways to Eat: Scrambled, boiled, in scrambled eggs, or tossed in salads.
7. Cheese
Cheese is very energy-dense and contains protein and calcium. It’s also tasty and can also improve the flavour of any dish.
Add To: Sandwich, pasta, baked potatoes, or eat as a snack
8. Bananas
One of the best fruits for weight gain is the banana. Bananas are rich in carbohydrates and potassium.
Best For: Smoothies, topping for oatmeal, or with peanut butter.
9. Salmon & Oily Fish
Fatty fish (like salmon) are filled with omega-3 fatty acids and high-quality protein, making them a standout food for healthy weight gain.
Meal Ideas: Grilled salmon with rice or smoked salmon on toast.
10. Granola
Granola can be a very energy-dense and nutrient-rich snack or breakfast, especially if it contains nuts, seeds, and dried fruit.
Best With: Yoghurt, milk (liquid), or eat by the handful.
11. Protein Smoothies
Homemade protein smoothies are always the way to go. Store-bought shakes are nice, but you have full control over the ingredients and can jam these smoothies with calories.
Recipe idea: Milk + banana + peanut butter + oats + whey protein = 700+ calorie shake!
12. Potatoes & Starches
Potatoes, oats, quinoa, corn, etc. are starchy foods. These foods help you gain weight efficiently by providing carbohydrates and fibre.
Pro Tip: If you like roasted potatoes, use olive oil to get those calories.
13. Dark Chocolate
Dark chocolate is a great snack and on the nutritious food list. Dark chocolate should be at least 70% cocoa. Dark chocolate is calorie-dense.
Snack Pro Tip: A few squares a day is a great way to satisfy sweet cravings and increase calorie intake.
14. Full Fat Yogurt
Yoghurt is a great source of protein, fats, and probiotics. Full-fat yoghurt has all the benefits, so don’t choose low-fat yoghurt.
Eat With: Berries, granola, honey, or in smoothies.
15. Dried Fruits (dates, raisins, figs)
Dried fruits are small, but they are dense in calories, fibre, and micronutrients.
Pro Tip: Use in trail mix, and snack on it during the day.
- Recommendations for Healthy Weight Gain
- Eat more often: Consider eating 5 to 6 smaller meals a day rather than 2 to 3 large ones.
- Keep track of your consumption: Utilizing apps like MyFitnessPal can help monitor your calorie and protein intake goals.
- Lift some weights: getting in the weight room with some resistance training will help turn some of those calories into muscle.
- Don’t avoid fat: Healthy fat is calorie-dense and plays an important role in healthy weight gain. Feel free to incorporate plenty of healthy fats (like olive oil, nuts, and seeds) into your meals.
- Be consistent: Gaining weight takes time. Maintain your patience as you work on changing your body.
Conclusion
Healthy weight gain is not about gorging on junk food. It’s about consuming and choosing nutrient-dense and calorie-dense food to fuel your body. The 15 foods presented above are 15 great foundation foods for anyone looking to naturally add some size, whether for fitness, recovery, or wellness reasons.
👉 Which of these weight-gain foods will you try first?
Let us know in the comment section below—and share this blog with whoever may find this helpful!