Gaining weight or developing muscle might be as difficult for some people as losing weight.
However, merely adding specific items to your diet can help you gain weight healthily and effectively.
Here are 18 of the finest meals for healthy weight growth or muscle gain.
1. Homemade protein smoothies
Drinking homemade protein smoothies might be a healthy and rapid approach to gaining weight.
Making your smoothies is the best option because commercial versions are frequently high in sugar and low in nutrition. It also allows you complete control over the flavor and nutritional content.
Here are a few great options to consider. If you have a lactose sensitivity, mix each with 2 cups (470 mL) dairy milk or soy milk. Both provide more minerals and calories than other types of milk.
One banana, one scoop of chocolate whey protein, and one tablespoon (15 mL) of peanut or other nut butter make a chocolate banana nut shake.
1 cup (237 mL) fresh or frozen mixed berries, ice, 1 cup (237 mL) high protein, whole fat Greek yogurt, and one scoop of vanilla whey protein Vanilla berry shake
15 ounces (444 mL) chocolate milk, one scoop of chocolate whey protein, one tablespoon (15 mL) hazelnut butter, and one avocado = chocolate hazelnut shake
One sliced apple, 1 cup (237 mL) whole fat Greek yogurt, one scoop caramel- or vanilla-flavored whey protein, and one tablespoon (15 mL) sugar-free caramel sauce or flavoring Caramel apple shake
One cup (237 mL) fresh or frozen blueberries, one scoop of vanilla whey protein, 1 cup (237 mL) vanilla Greek yogurt, plus sweetener. If desired, make a vanilla blueberry shake.
Green smoothie: 1 cup (237 mL) spinach, one avocado, one banana, 1 cup (237 mL) pineapple, and one scoop of vanilla or unflavored whey protein
These smoothies include 400-600 calories, a lot of protein, and other critical vitamins and minerals.
2. Milk
For decades, milk has been utilized as a weight gainer or muscle builder (1).
It has an excellent combination of proteins, carbohydrates, fats, calcium, and other vitamins and minerals (2).
Milk is a good protein source containing casein and whey proteins for people looking to gain muscle. It has also been found in studies to help you gain power when paired with weightlifting (3).
Furthermore, studies have shown that milk, or whey and casein, might result in higher muscle growth than other protein sources (4).
If you’re exercising, drink one or two cups of whole milk (149 calories per cup) as a snack, with a meal, or before and after your workout (5).
Milk smoothies are another tasty option to include more milk in your diet. Blend 1 cup frozen berries, 1 cup whole milk, two tablespoons of honey, and one teaspoon vanilla extract for a quick morning protein boost (about 275 calories).
3. Rice
Rice is a practical and low-cost carbohydrate source that can help you gain weight. One cup (158 grams) of cooked white rice has 204 calories, 44 grams of carbohydrates, and very little fat (6).
Rice is also reasonably calorie-dense, which means that a single serving can quickly provide a substantial number of carbohydrates and calories. This allows you to eat more food, especially if you have a limited appetite or become full fast.
In a hurry or on the road, 2-minute packs of microwavable rice may be quickly added to other protein sources and prepackaged meals.
Another common way is to make a large pot of rice, refrigerate or freeze individual pieces, and then combine it with other proteins and healthy fats for various meals throughout the week.
There are several methods to transform rather plain rice into a flavor explosion. The simplest way to add flavor, calories, and protein is to toss in some of these items after you’ve cooked your rice:
- butter and Parmesan cheese
- broccoli and cheese
- scrambled eggs
- toasted sesame seeds, peanuts, or cashews
Top your rice with a sauce like a curry, pesto, or alfredo to add flavor and calories. If you’re short on time, you may buy these sauces ready-made.
A rice dish may simply be expanded into a whole dinner. For a nutritious lunch, try this wild rice and chicken kale (400 calories per serving).
You can also make your healthy twist on the Chinese takeout classic, fried rice, with this baked vegetable-tofu “fried” rice dish.
4. Nuts and nut butter
Nuts and nut butter are excellent selections if you want to gain weight.
A quarter cup of raw almonds has 170 calories, 6 grams of protein, 4 grams of fiber, and 15 grams of good fats (7).
Because nuts are high in calories, only two handfuls a day with a meal or as a snack can soon build up to hundreds.
Add nut butter to a range of snacks or dishes, such as smoothies, yogurt, and crackers, to quickly transform them into a high-calorie snack.
Try this peanut butter banana smoothie with only three ingredients for a fast pick-me-up (270 calories, using whole milk). If you are allergic to peanuts, use another nut butter instead.
However, ensure to use 100% nut butter with no added sugar or oils. Better still, create your own with this recipe for homemade almond butter. It’s simple to prepare and inexpensive.
5. Red meats
Red meat is one of the most effective muscle-building meals available.
For example, six ounces (170 grams) of steak contains about 5 grams leucine.
Leucine is a critical amino acid required by your body to increase muscle protein synthesis and create new muscle tissue (8, 9). It also has 456 calories and closes to 49 grams of protein.
Furthermore, red meats are one of the most acceptable natural sources of dietary creatine, perhaps the best muscle-building substance in the world (10).
Consider picking fattier cuts, which contain more calories than leaner meats, to help you consume more calories and gain weight.
In one study, 100 older women ate 6 ounces (170 grams) of red meat and did weight exercise six days a week for six weeks.
The ladies gained lean mass, increased their power by 18%, and saw a rise in the essential muscle-building hormone IGF-1 (11).
Both lean and fatty foods are high in protein, but fatty meat has more calories, aiding in weight gain. Brisket is one of the most well-known decadent beef recipes.
Brisket is notorious for taking a long time to make, but it may be easier if you have a slow cooker.
Start this brisket dish in the morning, and you’ll have a nutritious meal ready in the evening — only 300 calories per 3-ounce (85-gram) serve.
6. Potatoes and starches
Potatoes and other starchy foods are quick and inexpensive to gain calories.
Choose one of the following healthy sources of starchy carbs:
- quinoa
- oats
- corn
- buckwheat
- potatoes and sweet potatoes
- squash
- winter root vegetables
- beans and legumes
Potatoes and other starches not only contribute carbohydrates and calories to help you gain weight but also enhance muscle glycogen storage.
Glycogen is the primary fuel source for most sports and activities (12).
These carbohydrate sources include critical minerals, fiber, and resistant starch, which can help support your gut bacteria (13).
You can make one of the latest Instagram trends with sweet potato toast. Preparation takes simply a few minutes. Begin by washing, drying, and thinly slicing a medium-sized sweet potato, then toasting it in a toaster or oven to your taste.
Then you add your preferred toppings. For instance, smear it with mashed avocado and top it with a cooked egg (300 calories per serving). You now have a delicious breakfast or post-workout snack.
Quinoa is a seed that is cooked and eaten like a grain. It can be cooked and eaten alone, added to soups, or ground into flour for use in bread, beverages, or porridge.
Quinoa is superior to many other bowls of cereal in that it includes all nine amino acids our bodies cannot produce on their own. It also contains a lot of protein, minerals, and B vitamins.
This substantial lunch dish for quinoa and roasted sweet potato bowls has a healthy dosage of both sweet potatoes and quinoa (336 calories per serving).
Other techniques to increase the caloric content of complex carbs include:
- potatoes with sour cream
- quinoa or mashed potatoes with shredded cheese
- roasting your vegetables with healthy fats like olive or avocado oil
- as a garnish, sliced olives
- incorporating hummus into whole grain bread or crackers
- substituting dairy or soy milk for water in your porridge or other hot cereals
7. Salmon and oily fish
Salmon and fatty fish, like red meat, are high in protein and good essential fats.
Omega-3 fatty acids are among the most essential and well-known nutrients found in salmon and oily seafood.
They provide several health advantages and aid in illness prevention (14).
A 6-ounce (170-gram) fillet of deboned wild sockeye salmon has around 250 calories and 12 grams of good fats. The same meal contains 37 grams of high-quality protein, which might help you gain muscle or weight (15).
Salmon can be prepared in various ways: steamed, sautéed, smoked, grilled, baked, or poached. You may also consume raw salmon in sushi, sashimi, and smoked salmon.
Fresh or frozen salmon is sometimes more costly, but canned salmon is a quick and economical solution. Almost all canned salmon is wild rather than farmed, providing it with high nutritional value.
Consider the following easy and nutritious ways to incorporate salmon into your diet:
Use canned salmon instead of tuna in your typical “tuna” salad.
Make a Cobb salad with canned salmon instead of chicken, then top with bacon, hard-boiled egg, avocado, lettuce, and tomatoes.
Try some smoked salmon. Spread cream cheese over whole grain bread or crackers, then top with smoked salmon, cucumber slices, or capers.
Combine salmon, leafy greens, asparagus, whole fat plain Greek yogurt, mayonnaise, or sour cream in a salad.
8. Protein supplements
Taking protein supplements is a frequent weight-gain approach for athletes and bodybuilders. Several forms of protein are available, including whey, soy, egg, and pea protein.
Whey protein supplements and mass gainers (supplements that help you gain muscle mass) can be straightforward and cost-effective weight-grow tactics, especially when paired with strength exercise (16).
Some people believe that whey protein is harmful or unnatural. However, this is not true. Whey protein is derived from dairy and has been demonstrated to boost health indicators and lower illness risk (17).
Protein supplements may be even more vital if you exercise because your daily protein requirements rise.
Whey protein, like meats and other animal products, has all of the necessary amino acids needed to induce muscle building (18).
You may use it before or after your workout and at any other time during the day.
A protein smoothie, especially for breakfast, is the simplest method to include protein powder into your diet. That leaves you with the remainder of the day to have nutritious meals and snacks to ensure a balanced nutrient intake.
Homemade smoothies are more healthful than store-bought ones, which may have extra sugar and flavorings.
Try this basic whey shake recipe to begin your day with a high-energy breakfast. Add peanut butter, almond butter, flaxseeds, or chia seeds for even more protein.
To improve the protein content of foods such as soups, mashed potatoes, and oats, unflavored whey protein can be added.
Shop online for protein supplements.
9. Dried fruit
Dried fruit is a high-calorie snack with antioxidants and minerals (19).
Dried fruit comes in various flavors and has naturally high sugar content. This makes them ideal for weight growth because they are easy to eat and taste delicious.
Many believe that when fruits are dried, they lose most of their nutrients. This is not true. Dried fruits are high in fiber and retain most of their vitamins and minerals.
Combining dried fruit with a protein source, such as cuts of meat, cheese, or a whey protein drink, might be beneficial. They also go well with almonds and whole fat plain Greek yogurt, giving a good source of healthy fats, protein, and other essential elements.
Dates are abundant in antioxidants, fiber, and nutrition. As a high-calorie snack, they’re also adaptable and straightforward to make. Just two Medjool dates give roughly 130 calories (21).
Fill dates with nut butter, cream cheese, or cooked grains such as rice or quinoa. Add one or two dates to sweetness to smoothies, sauces, and dressings.
10. Whole grain bread
Whole grain bread is another effective carb source for weight growth.
Mixing bread with protein sources such as eggs, meat, and cheese can create effortless, high-calorie, and well-balanced meals.
When shopping for bread, go for natural whole grain and seeded loaves. Most supermarket shops have healthier options, such as Ezekiel bread.
Sandwiches are one of the most convenient, adaptable, and portable meals for gaining weight. Meats, cheese, vegetables, nut butter spreads, avocado, and other ingredients are only limited by your imagination.
Consider one of these sandwich recipes. Everything from the classic Reuben to healthy wraps and inventive variations on the traditional grilled cheese is available.
For a good cause, sourdough bread has grown in popularity during the epidemic. It’s one of the most nourishing and filling bread.
Many people are learning how to create sourdough starters during the epidemic. Sourdough bread is made using only three ingredients: wheat, water, and salt. A 2 ounce (56 g) slice has around 160 calories.
Sourdough’s live beneficial bacteria feed microorganisms in the stomach, which might help your immune system (22).
11. Avocados
Avocados are high in healthful fats.
Avocados, unlike other entire fruits, are fairly calorie-dense and hence an excellent food to help you gain weight.
One big avocado has around 322 calories, 29 grams fat, and 14 grams fiber.
Avocados are also abundant in vitamins, minerals, and different phytochemicals.
Try incorporating avocados and other dishes such as omelets or sandwiches into your main courses.
Avocado toast is one of the most popular and straightforward ways to consume avocado. Simply mash one avocado and put it over toast. It’s that simple!
Other delectable ways to enjoy the adaptable avocado include:
- guacamole
- salads
- soups
- wraps
- sandwiches
- fries
- sushi
- as a topping
- as a mayonnaise substitute
- grilled
- baked
- pickled
12. Healthy cereals
Healthy cereals can be a good supply of carbohydrates, calories, and minerals.
While processed, high-sugar cereals should be avoided, healthy alternatives, such as oatmeal cooked with whole milk, can be an excellent carb source to include in your diet.
A 1 cup portion of cooked oatmeal has around 130 calories, plus the calories in any whole milk or toppings you add (24).
Consider adding the following to your hot oats, overnight oats, or whole fat Greek yogurt:
- nuts
- dried fruit
- chia seeds
- fresh berries
- homemade granola
Grain cereals like oats also include helpful elements, including fiber and antioxidants (25).
When shopping for cereal, look for the following healthy options:
- oats
- granola
- multigrains
- bran
- Ezekiel brand
Read the label and avoid cereals with a lot of added sugar. When feasible, choose the ones with the most outstanding fiber.
Granola is a high-calorie combination of grains, dried fruits, and nuts. It contains a lot of protein, fiber, and minerals. A half-cup of granola has between 200 and 300 calories.
You might consider creating your own to avoid the added sugars in store-bought granola.
13. Cereal bars
Some of the healthier cereal bars on the market might be an excellent high-calorie snack on the run. Most bars contain between 150 and 200 calories.
They’re also a terrific choice before or after a workout since they include a combination of slow- and fast-digesting carbohydrates.
Combine a cereal bar with additional protein sources, such as whole fat Greek yogurt, boiled eggs, cold pieces of meat, or a protein shake, for a quick snack or supper on the run.
While some cereal bars are healthful, others include unnecessary sugar, oils, salt, and preservatives. You may try making your bars. It’s far more straightforward than you would imagine.
Make your homemade cereal bars using these recipes. Often, you’ll only need a few items which you may already have in your cupboard.
If you aren’t adept in the kitchen, you can discover healthful store-bought cereal bars. Choose bars from whole grains and other nutritious components like dried fruits, nuts, or seeds.
14. Dark chocolate
Many antioxidants and health advantages may be found in high-quality dark chocolate.
Dark chocolate containing at least 70% cacao (the cacao seed from which chocolate is manufactured) is thought to aid in regulating stress hormones and blood sugar levels.
It may also aid in preventing heart disease, some malignancies, inflammation, stress, and type 2 diabetes. (26).
Like other high-fat meals, dark chocolate has a very high calorie density, which means it’s pretty simple to consume a lot of calories from it.
Each 100-gram (3.5-ounce) bar with 60-75 percent cacao solids has around 600 calories and is high in micronutrients and health-promoting substances like fiber, magnesium, and antioxidants (27).
Aside from eating it straight, there are other ways to enjoy dark chocolate.
Garnish your breakfast cereal with it, add a few curls to a fruit platter, or create steaming-hot drinking (or sipping) chocolate like the Parisians.
Healthy chocolate desserts, such as energy bites, guilt-free chocolate truffles, or chocolate peanut butter avocado pudding, may be made.
Wide different varieties and qualities of dark chocolate may be found in supermarket aisles. Choose a high-quality one that has at least 70% cacao.
Check out this guide for professional purchasing advice.
15. Cheese
For generations, cheese has been a staple meal.
It’s heavy in calories and fats, much like dark chocolate. One ounce (28 grams) of cheddar cheese has 110 calories and 7 grams of protein (28). One ounce is not as tiny as you would imagine. It’s roughly the size of two dice.
Because cheese is delicious, you may simply include it in most foods and add several hundred calories.
Cheese comes in a wide range of flavors, from creamy to soft to hard. Check out this list of healthy cheeses to see which ones are right for you.
Many kinds of cheese are rich in saturated fat and cholesterol. Cheeses of all varieties, like most high-calorie meals, should be taken in moderation.
Mac and cheese are one of the most popular cheese meals. Even if you have little appetite, it’s easy to consume. Try this mac and cheese dish for a healthier version of the perennial favorite.
Oh, and don’t forget about the grilled cheese sandwich. Who can resist our childhood favorite of whole grain bread or English muffins now and then?
16. Whole eggs
Eggs are one of the world’s healthiest muscle-building foods. They are an excellent source of high-quality proteins and healthy fats. Each big raw egg weighing 2 ounces with a shell (50 grams) has around 74 calories (29).
It’s also critical to consume the entire egg. The yolk contains virtually all of the essential elements present in eggs.
There’s no reason to limit your egg consumption if you don’t have an egg sensitivity – you can easily consume three eggs each day if you wish
In reality, many athletes and bodybuilders have six or more meals daily.
Eggs are adaptable and may be prepared in various ways, such as boiling, poaching, frying, baking, and scrambling.
Use them in:
- salads
- casseroles
- sandwiches
- baked egg muffins
- bread substitutes
- desserts like egg custard and créme brûlée (in moderation, of course)
Omelets are a popular breakfast item at any time of day. For a high-calorie fiesta, combine meats, vegetables, and cheese, then top with sour cream and avocado.
Try these egg breakfast dishes (we won’t tell if you eat them for lunch or supper).
17. Full fat yogurt
Another healthful and quick snack is whole fat Greek yogurt. It has an excellent nutritional profile, with a well-balanced mix of protein, carbohydrates, and fat.
Each 6-ounce serving of plain, whole milk yogurt contains 165 calories and 15 grams of protein, and that’s before you add all of your favorite toppings and combinations (30).
Yogurt is used in a variety of high-calorie snacks and healthy weight-gain recipes. Here are a few examples:
Yogurt with fruit: Mix 1-2 cups yogurt and fresh or dried fruit. Nuts, seeds, honey, oats, dark chocolate, or coconut flakes can also be added.
To make chocolate peanut butter pudding, combine 1-2 cups yogurt, 100 percent cocoa powder, peanut or nut butter, and a sweetener like a stevia, honey, or sugar. You may also add a scoop of whey protein for extra protein.
Yogurt parfait: Layer 1-2 cups yogurt, granola, and mixed berries to make a delightful and well-balanced breakfast or snack.
Smoothies: Adding whole fat Greek yogurt to practically any smoothie boosts the protein level and gives it a creamier, milkshake-like consistency.
For even more calories, less sugar, and nearly twice the protein of conventional yogurt, try whole milk Greek yogurt (31). Greek yogurt is thicker and more strained than regular yogurt. As a result, it’s ideal for toppings or as a tasty snack on its own.
Choosing the best yogurt among the various options at the grocery store might be difficult. Read the label and avoid products that include additives such as sugar, thickeners, or preservatives.
18. Healthy fats and oils
Healthy fats and oils are among the most calorie-dense meals available (32).
Adding one tablespoon (15 mL) of olive oil to sauces, salads, and cooking may quickly add 120 calories (33).
Among the beneficial oils are:
- extra virgin olive oil
- avocado oil
- coconut oil
Butter coffee is a modern method to receive healthy fats for breakfast or as a high-calorie snack. Blend a cup of brewed coffee, coconut oil, and unsalted butter until it resembles a frothy latte.
The bottom line
The key to gaining weight is to consume more calories than you burn via activity constantly.
Lifting weights is also crucial so that the extra calories from foods and high calorie snacks may be utilized to create muscle rather than merely fat.
Include the items on this list in meals and plans you love and can stick to over time.
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