11 Best Healthful Foods to Gain Weight Quickly

If you're looking to gain weight, whether for muscle building or overall health, choosing the right foods is crucial. The best options typically include a mix of plant and animal proteins, healthy fats, complex carbohydrates, and full-fat dairy products. Everyone's needs can vary based on individual health goals, so it's important to tailor your diet accordingly.

For many, the challenge of gaining weight can feel as tough as losing it can for others. To effectively gain weight, you must consume more calories than you burn. This often means eating smaller, more frequent meals throughout the day.

Incorporating certain foods into your diet can help you achieve your weight gain goals in a healthy and sustainable manner. Here are 18 excellent options to consider:

1. Homemade Protein Smoothies

Creating your own protein smoothies is a nutritious and tasty way to increase calorie intake. With full control over your ingredients, you can easily customize your smoothies to meet your taste preferences while adding calories. For example, try blending two cups of dairy or soy milk (which are higher in calories than other milk alternatives) with fruits and nut butters. Some delicious combinations include:

Chocolate Banana Nut Shake: Blend 1 banana, a scoop of chocolate whey protein, and 1 tablespoon of nut butter.

Vanilla Berry Shake: Mix 1 cup of berries, ice, a cup of whole milk Greek yogurt, and a scoop of vanilla protein.

Super Green Shake: Combine 1 cup of spinach, 1 avocado, 1 banana, and 1 cup of pineapple.

These smoothies can pack 400–600 calories along with essential nutrients.

2. Dairy Milk

Dairy milk has been a long-time favorite for those seeking to gain weight or build muscle. It offers a balanced source of protein, carbohydrates, and fats, along with essential vitamins and minerals. A cup of whole milk contains about 149 calories and 8 grams of protein, making it a perfect snack or addition to meals. Research indicates that milk can effectively support muscle growth, especially when combined with strength training.

3. Rice

Rice is a cost-effective and versatile carbohydrate source that can easily fit into a weight gain plan. One cup of cooked white rice delivers around 204 calories and 44 grams of carbs. It’s a calorie-dense food, helping you consume more calories without feeling overly full. Consider preparing a large batch of rice to combine with various proteins and fats throughout the week. You can enhance rice with options like butter and Parmesan cheese or add sauces like curry for extra flavor.

4. Nuts and Nut Butter

Nuts and nut butters are fantastic for adding calories and nutrients. Just a handful of almonds (about 1/4 cup) contains 170 calories, along with healthy fats and protein. Since nuts are calorie-dense, incorporating them into your snacks or meals can quickly boost your caloric intake. Nut butters can be added to smoothies or spread on crackers for a quick, high-calorie snack.

5. Red Meats

Red meats, such as beef and pork, are excellent for muscle building due to their high protein content. A 3-ounce serving of steak provides around 228 calories and 24 grams of protein. They also contain leucine, an amino acid crucial for muscle protein synthesis. Including fattier cuts of red meat in your diet can help increase calorie intake significantly.

6. Potatoes and Complex Carbohydrates

Potatoes and other complex carbohydrates are affordable and effective for adding calories. They provide steady energy and essential nutrients like potassium and fiber. Options include quinoa, oats, sweet potatoes, and legumes. These foods can also enhance your muscle glycogen stores, which is vital for energy during physical activities.

7. Salmon and Oily Fish

Salmon and other oily fish are rich in high-quality protein and healthy fats, including omega-3 fatty acids. A 3-ounce fillet of wild-caught salmon contains about 155 calories and 22 grams of protein, making it an excellent choice for weight gain. Preparing salmon can be done in various ways—grilled, baked, or even in sushi.

8. Protein Supplements

For those looking to gain weight, protein supplements can be an effective strategy, especially when combined with strength training. Options like whey, soy, and pea protein are available, and a 2022 review showed that protein supplementation can improve muscle mass when paired with resistance exercise. Consider adding protein powder to smoothies for an easy calorie boost.

9. Dried Fruit

Dried fruit is a convenient source of calories, fiber, and antioxidants. The drying process retains most of the nutrients, making it a great snack option. Just two Medjool dates provide about 130 calories, and they can be easily combined with nut butter or yogurt for a high-calorie treat.

10. Whole Grain Bread

Whole grain bread is a versatile carbohydrate source that can be paired with proteins to create filling meals. Opt for natural whole grain or seeded bread, which can easily become a part of sandwiches or toast with high-calorie spreads like nut butters or avocado.

11. Avocados

Avocados are a powerhouse of healthy fats and calories. One large avocado can offer around 365 calories and various beneficial nutrients. They can be added to salads, used in spreads, or enjoyed as a topping on toast for an easy calorie boost.

Frequently Asked Questions

How many pounds should I aim to gain in a week?

There isn’t a one-size-fits-all answer to this. It’s best to consult with a healthcare provider or registered dietitian who can help create a personalized weight gain plan.

Why can't I gain weight?

Everyone’s body reacts differently when trying to gain weight. If you're struggling, consider consulting with a healthcare professional to explore tailored strategies that suit your health goals.

Which fruit is best for gaining weight?

There’s no single best fruit for weight gain, but fruits can provide a nutritious source of carbohydrates. Pairing fruits with nut butter can increase calorie intake effectively.

What foods are optimal for gaining weight?

The best foods for weight gain deliver both essential nutrients and calories. This typically includes a variety of proteins, healthy fats, complex carbs, and full-fat dairy.

Conclusion

To gain weight effectively, consistently consuming more calories than you burn is key. It might be beneficial to consult with a healthcare professional before making significant changes to ensure your approach is safe and effective. Lifting weights can also help utilize those extra calories to build muscle rather than accumulate as fat.

Incorporate these foods into enjoyable meals and snacks to create a sustainable eating plan. And while you're focusing on gaining weight, don't forget to explore wellness products like detox candy that can complement your overall health journey.