Top Foods to Eat on a Weight Gain Journey
Gaining weight in a healthy and sustainable way requires more than just eating high-calorie foods; it’s about selecting nutrient-dense options that provide the energy and nutrients your body needs to build muscle, support overall health, and avoid excess fat gain. Whether you’re looking to build muscle, recover from an illness, or simply increase your body weight, this guide will help you understand the best foods to include in your diet.
1. Lean Proteins
Protein is the building block of muscle, making it essential for healthy weight gain. Focus on lean proteins, which provide the necessary amino acids to support muscle repair and growth without excessive saturated fats.
Best Sources:
- Chicken breast
- Turkey
- Lean cuts of beef or pork
- Fish (like salmon and tuna)
- Eggs
- Greek yogurt
- Tofu and tempeh for plant-based options
How to Enjoy: Incorporate lean proteins into every meal. Grill or bake chicken and fish, or add tofu to stir-fries and salads. For a snack, Greek yogurt or a protein-rich smoothie is a great option.
2. Whole Grains
Whole grains are an excellent source of complex carbohydrates, providing long-lasting energy and essential nutrients like fiber, vitamins, and minerals. They help fuel workouts and support healthy digestion.
Best Sources:
- Brown rice
- Quinoa
- Oats
- Whole wheat bread and pasta
- Barley
How to Enjoy: Start your day with a bowl of oatmeal topped with nuts and fruit, or include quinoa or brown rice as a base for lunch and dinner dishes. Whole grain bread makes a great base for hearty sandwiches.
3. Healthy Fats
Healthy fats are calorie-dense, making them an efficient way to increase your caloric intake without having to eat large volumes of food. They also support hormone production, brain function, and overall health.
Best Sources:
- Avocados
- Nuts (almonds, walnuts, cashews)
- Seeds (chia seeds, flaxseeds, sunflower seeds)
- Olive oil and coconut oil
- Nut butters (peanut butter, almond butter)
How to Enjoy: Add avocado slices to sandwiches and salads, drizzle olive oil over roasted vegetables, or snack on a handful of nuts. Nut butter can be spread on toast, mixed into smoothies, or used as a dip for fruits.
4. Dairy Products
Dairy products are rich in protein, calcium, and healthy fats, making them ideal for those looking to gain weight. Full-fat versions of dairy products are especially useful for increasing caloric intake.
Best Sources:
- Whole milk
- Cheese
- Yogurt (especially Greek yogurt)
- Cottage cheese
- Cream
How to Enjoy: Drink a glass of whole milk with meals, add cheese to sandwiches and salads, or enjoy yogurt with fruit and granola as a snack. Cottage cheese can be mixed with fruit or used as a topping for whole grain crackers.
5. Starchy Vegetables
Starchy vegetables are higher in calories than non-starchy vegetables and provide essential nutrients and energy. They can help you increase your carbohydrate intake, which is necessary for muscle growth and energy.
Best Sources:
- Potatoes (white and sweet)
- Corn
- Peas
- Squash
- Beets
How to Enjoy: Roast or mash potatoes as a side dish, add corn and peas to salads or casseroles, and enjoy roasted squash as part of a hearty meal.
6. Nuts and Nut Butters
Nuts and nut butters are not only calorie-dense but also packed with healthy fats, protein, and various vitamins and minerals. They’re a convenient and tasty way to add extra calories to your diet.
Best Sources:
- Almonds
- Walnuts
- Cashews
- Peanuts
- Peanut butter, almond butter, cashew butter
How to Enjoy: Sprinkle nuts over yogurt, salads, or oatmeal. Spread nut butter on toast, add it to smoothies, or enjoy it with sliced fruits like apples or bananas.
7. Dried Fruits
Dried fruits are an excellent high-calorie snack that can be easily carried around and eaten throughout the day. They retain most of the nutritional benefits of fresh fruit but are more concentrated in calories due to the lack of water.
Best Sources:
- Raisins
- Dates
- Apricots
- Figs
- Prunes
How to Enjoy: Mix dried fruits with nuts for a homemade trail mix, add them to yogurt or cereal, or simply snack on them between meals.
8. Smoothies and Shakes
Smoothies and shakes are a great way to pack in a lot of calories and nutrients in a single meal or snack, especially if you have a smaller appetite. They can be customized to include a variety of nutrient-dense ingredients.
How to Enjoy: Blend whole milk or a plant-based milk with fruits, oats, protein powder, nuts, and seeds. You can also add spinach or kale for added nutrients without significantly altering the taste
10. Dark Chocolate
Dark chocolate is a delicious way to add extra calories to your diet, along with beneficial antioxidants. It’s best to choose dark chocolate with at least 70% cocoa content to maximize health benefits.
How to Enjoy: Enjoy dark chocolate as a snack or dessert. It can also be added to smoothies, oatmeal, or used in baking.