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What Foods Are Good for Weight Gain?


What Foods Are Good for Weight Gain?

A lot of discussion and education centers on weight loss because we live in a time where excess weight gain is common. However, others desire healthy weight or muscle for health reasons or to boost their confidence. Thankfully, there are ways to achieve that. Adding some weight requires a balanced approach, focusing on nutrient-dense foods that provide essential vitamins, minerals, and macronutrients. 

While the goal is to eat more calories than you burn, focus more on quality than quantity to ensure overall well-being. This article explores healthy foods to help you gain weight effectively and sustainably.


11 Foods That Are Good for Weight Gain


1. Nuts and Nut Butters

Nuts are calorie-dense and packed with healthy fats, protein, and fiber. Almonds, walnuts, and cashews are excellent choices. Nut butter like peanut, almond, and cashew butter can be easily added to various meals or snacks. A handful of nuts or a spoonful of nut butter can add significant calories and nutrients to your diet.

They contain healthy fats like monosaturated and polyunsaturated fats, which are good for a healthy heart. They contain vitamins and minerals such as vitamin E, selenium, and magnesium. 

2. Avocado

Avocado is a fruit known for its high and healthy fat content. It is calorie-dense, and enriched with vitamins, minerals, and other compounds. You can add avocado to salads, sandwiches, and smoothies, or eat on its own. It contains fiber, which can aid digestion, and help maintain a healthy gut. 

3. Whole Grains

Whole grains like brown rice, quinoa, oats, and buckwheat products are excellent sources of complex carbohydrates, which provide long-lasting energy and are crucial for weight gain. They also enhance the storage of complex sugar compounds (glycogen) in the muscle. The protein and B vitamins make them important for muscle growth and energy metabolism. 

4. Lean Protein Sources

Proteins are the building blocks of muscle, and consuming adequate protein is essential for weight gain, particularly if you are engaged in strength training. Protein provides amino acids needed for muscle repair and growth. Choose lean protein sources like chicken breast, turkey, lean beef, fish, and dairy products.

5. Healthy Oils

Healthy oils such as olive, coconut, and avocado oil can significantly increase your calorie intake without adding bulk to your meals. You can incorporate the oils into your diet by making sauce, baking, sprinkling on salads, or cooking with them.  

6. Dairy Products

Full-fat dairy products like milk, cheese, yogurt, and cottage cheese are rich in calories, protein, and fat. Protein and fat provide a good balance of macronutrients for weight gain. These can be consumed as snacks or added to meals. 

7. Starchy Vegetables

Starchy vegetables such as potatoes, sweet potatoes, corn, and peas are higher in calories than non-starchy vegetables. They provide a good source of carbohydrates and nutrients. They can be prepared in different ways to improve calorie intake. 

8. Legumes

Legumes like beans, lentils, and chickpeas are excellent plant-based protein sources. Making them perfect for vegetarians and vegans. They are also rich in fiber and complex carbohydrates. They can be used as soups, stews, salads, or as a main dish. 

9. Dried Fruits

Dried fruits offer calories, antioxidants, vitamins, and minerals. They are naturally high in sugars, making them quick energy boosters. Dried fruits such as dates, raisins, apricots, and figs can be eaten as snacks or added to various dishes.

10. Smoothies and Shakes

Homemade smoothies and shakes can be made to include a variety of nutrient-dense ingredients. Whole milk, yogurt, fruits, nut butter, and protein powders can create calorie-rich beverages. Additionally, their high fiber content makes it easy to consume and digest. 

11. Eggs

Eggs are a versatile and excellent source of high-quality protein and essential fatty acids. They are rich in B vitamins, choline, and selenium. They can be prepared in various ways and added to different meals.

Practical Tips for Healthy Weight Gain

  • Eat Frequently: Consume multiple meals and snacks throughout the day to increase calorie intake.
  • Increase Portion Sizes: Gradually increase the portion sizes of your meals.
  • Choose Calorie-Dense Foods: Choose foods high in healthy fats, protein, and complex carbohydrates.
  • Stay Hydrated: Drink calorie-rich beverages like protein smoothies, shakes, and full-fat milk.
  • Exercise: Engage in strength training to build muscle mass, which can contribute to healthy weight gain.



Healthy weight gain is about introducing nutrient-dense, calorie-rich foods into your diet while maintaining a balanced approach to nutrition. When you focus on the foods mentioned above, you can achieve your weight gain goals sustainably and healthfully. However, your effort can be rewarded, if you are consistent, make dietary changes, and exercise regularly.  


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