Gaining weight in a healthy and sustainable manner requires focusing on a caloric surplus achieved through a nutrient-rich diet that includes calorie-dense foods [1]. The goal should be to maximize muscle mass while minimizing excess fat gain, which is best supported by proper nutrition and resistance training [2].
In this article, we’ll explore some of the best foods to strategically incorporate into your diet for optimal, healthy weight gain.
Best Foods for Healthy Weight Gain
To gain weight healthily, it’s important to choose a combination of high-calorie, nutrient-rich foods.
Here are 18 excellent options to consider:
1. Homemade Protein Smoothies
Homemade protein smoothies are an excellent, customizable way to add calories and protein to your diet. By blending ingredients like full-fat Greek yoghurt, nuts, seeds, and fruits, you can create a customized, nutrient-dense drink that supports muscle growth. A single 16-ounce smoothie can easily contain 500-800 calories depending on the ingredients. Experiment with different combinations like peanut butter, banana, and whey protein to fit your taste and nutritional needs.
2. Dairy Milk
Dairy milk, particularly full-fat versions, is high in calories, protein, and essential nutrients like calcium and vitamin D, making it an ideal choice for those looking to add mass [3]. You can drink it on its own, use it as the base for your smoothies, or incorporate it into recipes like oatmeal or cream-based soups for an extra calorie boost.
3. Rice
Rice is a great, affordable source of carbohydrates, providing energy and calories to help with weight gain. One cup of cooked white rice contains approximately 205 calories and 45 grams of carbohydrates. Pairing rice with high-quality protein sources like beans or lean meat creates a well-rounded meal that effectively supports both energy needs and muscle growth. Consider using a calorie-dense oil like olive oil in the cooking process for an extra calorie boost.
4. Nuts and Nut Butter
Nuts and nut butters are packed with healthy fats, protein, and calories, making them perfect snacks or additions to meals. Almonds, walnuts, and natural peanut butter are all excellent choices, offering about 160-200 calories per quarter-cup serving of nuts or two tablespoons of butter [4]. Spread nut butter on whole-grain toast or add a handful of nuts to your yoghurt or oatmeal for a calorie-dense and satisfying treat.
5. Red Meats
Red meats, such as beef and lamb, are rich in protein and calories, which are vital for muscle growth. Specifically, beef contains leucine, an amino acid that plays a key role in stimulating muscle protein synthesis [5]. Incorporate lean cuts of red meat into stir-fries, stews, or pair them with complex carbohydrates for a satisfying, muscle-building meal.
6. Potatoes and Complex Carbohydrates
Potatoes and other complex carbohydrates, like oats, quinoa, pasta, and sweet potatoes, are calorie-dense and provide sustained energy, making them ideal for increasing overall calorie intake. These foods also offer valuable nutrients, such as fibre and vitamins, which support overall health. For best results, consume them after strength-training workouts to replenish glycogen stores and aid in muscle recovery.
7. Salmon and Oily Fish
Salmon and other oily fish, like mackerel and sardines, are excellent sources of high-quality protein and healthy fats, including essential Omega-3 fatty acids [6]. These nutrients not only support healthy weight maintenance but also contribute to overall well-being, including heart and brain health. Incorporate oily fish into your diet by grilling, baking, or adding them to salads and pasta dishes.
8. Protein Supplements
Protein supplements, such as whey, casein, or plant-based options (e.g., soy or pea protein), can help increase your protein intake and support muscle repair and growth when combined with a balanced diet and regular exercise. These supplements are convenient and easily incorporated into smoothies or consumed on their own. However, remember that supplements should complement, not replace, whole foods. It’s essential to choose high-quality supplements and consult with a doctor or a registered dietitian before starting any new supplement regimen.
9. Dried Fruit
Dried fruits, such as dates, apricots, and raisins, are concentrated sources of natural sugars and calories, making them a healthy, calorie-dense snack option. Due to the removal of water, a small serving of dried fruit contains more calories than an equal serving of fresh fruit. Add dried fruits to your morning oatmeal, yoghurt, or trail mix for a nutrient-dense, calorie-rich boost.
10. Whole-Grain Bread
Whole-grain bread provides complex carbohydrates and more protein than white bread, making it a nutritious foundation for calorie-rich sandwiches and toast. Pair whole-grain bread with calorie-dense spreads like nut butter, avocado, or cheese for a satisfying, weight-gain-friendly meal or snack.
11. Avocados
Avocados are nutrient-dense fruits packed with healthy monounsaturated fats, vitamins (such as K, C, E, and B-6), and calories. A medium avocado can contain over 300 calories and about 30 grams of fat [7]. Spread mashed avocado on toast, add slices to sandwiches and salads, or use it as a creamy base for salad dressings.
12. High-Calorie Whole-Grain Cereals
High-calorie cereals, especially those containing nuts, seeds, or dried fruits, can provide a quick and nutritious breakfast option for those seeking to gain weight. Look for cereals with whole grains and minimal added sugars for the most health benefits. Pair your cereal with full-fat milk or Greek yoghurt for an extra calorie and protein boost.
13. Nut- and Seed-Based Bars
Nut- and seed-based bars, when made with wholesome ingredients like whole grains, nuts, and dried fruits, can serve as a convenient, high-calorie snack option. Choose bars that offer a good balance of protein, healthy fats, and complex carbohydrates and have minimal added sugars. Keep a few in your bag or desk drawer for a quick, energy-dense boost.
14. Dark Chocolate
Dark chocolate is a delicious treat that contains high levels of antioxidants and is calorie-dense due to its fat content. Opt for dark chocolate with a high cocoa content (70% or more) and enjoy it in moderation. Dark chocolate may also have a mild effect on resting energy expenditure [8]. Pairing dark chocolate with nuts or dried fruits makes for a satisfying, calorie-dense snack.
15. Cheese
Cheese is high in calories, fat, and protein, making it a valuable addition to meals and snacks. Opt for whole-fat varieties for maximum calorie intake. Add cheese to sandwiches, salads, or incorporate it into pasta dishes or egg preparations. Pairing cheese with whole-grain crackers or fruit can create a balanced, calorie-rich treat.
16. Whole Eggs
Whole eggs are a rich source of high-quality protein and healthy fats, supporting muscle growth and weight gain [9]. Eggs are incredibly versatile and can be prepared in numerous ways to boost the calorie and protein content of any meal. Incorporate eggs into your diet by preparing them scrambled, boiled, or as part of an omelette with vegetables and cheese.
17. Yoghurts Made with Whole Milk
Whole milk yoghurts, particularly plain Greek yoghurt, are high in protein and calories, making them an excellent choice. Greek yoghurt, in particular, has nearly double the protein of regular yoghurt, which is beneficial for muscle repair and growth. Opt for plain, unsweetened yoghurts and add your own high-calorie toppings, such as fruit, nuts, or honey, for a customisable, nutrient-dense snack or breakfast option.
18. Healthy Fats and Oils
Healthy fats and oils, such as extra virgin olive oil, coconut oil, and avocado oil, are extremely calorie-dense, providing about 120 calories per tablespoon. Using these oils generously in cooking, in salad dressings, or drizzled over vegetables can significantly increase overall calorie intake. Remember that fats and oils are concentrated sources of energy and should be consumed as part of a balanced, nutrient-rich diet.
Strategy for Gaining Weight Safely
Gaining weight safely requires a strategic, consistent approach that focuses on consuming a sustained caloric surplus while maintaining a balanced, nutrient-rich diet [1].
Key Strategies:
- Increase Calorie Intake Gradually: Aim for a consistent increase of 300 to 500 extra calories each day above your maintenance level to promote a sustainable gain of about 0.5 to 1 pound (0.25 to 0.5 kg) per week [10].
- Focus on Nutrient and Calorie Density: Prioritize high-calorie, nutritious foods like nuts, dried fruits, avocados, whole-grain bread, and Greek yogurt.
- Eat Frequently: Consider having 5-6 smaller, frequent meals throughout the day instead of three large ones. This can boost your overall calorie consumption without causing discomfort or feeling overly full.
- Incorporate Strength Training: This is essential. Coupled with a well-designed resistance or strength training programme, these dietary changes help ensure that the weight gained is primarily lean muscle mass and not excess body fat, which is the definition of healthy weight gain [2].
If you have specific health concerns, chronic conditions, or dietary restrictions, it is always advisable to consult with a qualified healthcare professional or a registered dietitian to develop a personalised plan tailored to your individual needs and goals.
Disclaimer
Important Medical Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Please always consult a qualified healthcare professional, such as a doctor or a registered dietitian, before making any significant changes to your diet, starting a weight gain regimen, or before starting or changing any medical treatment. Never disregard professional medical advice or delay seeking it because of something you have read here.
Frequently Asked Questions (FAQs)
How much weight should I aim to gain in a week?
Aim for a healthy, sustainable gain of about 0.5 to 1 pound (0.25 to 0.5 kg) per week by eating slightly more calories than your body burns and following a healthy, balanced diet [10].
How can I gain weight in one month?
To gain weight in a month, aim to consume approximately 300 to 500 extra calories each day and focus on healthy, nutrient-rich foods like whole grains, nuts, seeds, dairy, lean proteins, and fruits. Consistent strength training is also key to ensuring the gain is muscle.
Is it safe to gain weight quickly?
Gaining weight too quickly, especially more than 1 kg (2 pounds) per week, is generally not safe. Rapid weight gain often results in a higher proportion of fat gain, which can lead to digestive issues or other long-term health problems. It’s better to gain weight slowly and steadily through balanced, nutritious meals and a consistent exercise routine.
Which fruit is best for healthy weight gain?
Fruits that are high in calories and nutrients, such as bananas, mangoes, avocados, and concentrated dried fruits (like dates, raisins, and apricots), are good choices for healthy weight gain.
How does a skinny person gain weight?
A person who is underweight can gain weight by consistently increasing their daily calorie intake with healthy, calorie-dense foods (e.g., nuts, oils, full-fat dairy) and by incorporating resistance or weight training into their routine to build muscle mass.
How much protein should I consume for muscle gain?
While protein needs vary, general recommendations for building muscle are often 1.2 to 2.0 grams of protein per kilogram of body weight per day [5]. A registered dietitian can help determine the right intake for your specific body type, activity level, and goals.
Is it necessary to exercise for healthy weight gain?
Yes, exercise, especially strength or resistance training, is highly important for healthy weight gain. It signals the body to allocate excess calories toward building muscle mass rather than just storing fat. It supports overall fitness when combined with a nutritious, calorie-rich diet [2].
References
[1] Mozaffarian, D., Hao, T., Rimm, E. B., Willett, W. C., & Hu, F. B. (2011). Changes in diet and lifestyle and long-term weight gain in women and men. The New England Journal of Medicine, 364(25), 2392–2404. https://doi.org/10.1056/NEJMoa1014296
[2] Awoke, M. A., Skouteris, H., Makama, M., Harrison, C. L., Wycherley, T. P., & Moran, L. J. (2021). The relationship of diet and physical activity with weight gain and weight gain prevention in women of reproductive age. Journal of Clinical Medicine, 10(11), 2485. https://doi.org/10.3390/jcm10112485
[3] Ramsing, R., Santo, R., Kim, B. F., Altema-Johnson, D., Wooden, A., Chang, K. B., Semba, R. D., & Love, D. C. (2023). Dairy and Plant-Based Milks: Implications for Nutrition and Planetary Health. Current Environmental Health Reports, 10(3), 291–302. https://doi.org/10.1007/s40572-023-00400-z
[4] Baer, D. J., Dalton, M., Blundell, J., Finlayson, G., & Hu, F. B. (2023). Nuts, energy balance and body weight. Nutrients, 15(5), 1162. https://doi.org/10.3390/nu15051162
[5] Padavinangadi, A., Xuan, L. Z., Chandrasekaran, N., Johari, N., Kumar, N., & Jetti, R. (2017). The impact of eating and exercise frequency on weight gain – A cross-sectional study on medical undergraduate students. Journal of Clinical and Diagnostic Research: JCDR, 11(2), IC01–IC03. https://doi.org/10.7860/JCDR/2017/25346.9458
[6] Ganson, K. T., Nagata, J. M., Vanderlee, L., Rodgers, R. F., Lavender, J. M., Hazzard, V. M., Murray, S. B., Cunningham, M., & Hammond, D. (2022). Weight gain attempts and diet modification efforts among adults in five countries: a cross-sectional study. Nutrition Journal, 21(1), 30. https://doi.org/10.1186/s12937-022-00784-y
[7] Heskey, C., Oda, K., & Sabaté, J. (2019). Avocado intake, and longitudinal weight and body mass index changes in an adult cohort. Nutrients, 11(3), 691. https://doi.org/10.3390/nu11030691
[8] Johnson, A. L., & Webster, M. (2025). Dark Chocolate Elevates Resting Energy Expenditure in Postmenopausal Women. International Journal of Exercise Science, 18(6), 316. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11970407/
[9] Myers, M., & Ruxton, C. H. S. (2023). Eggs: Healthy or risky? A review of evidence from high quality studies on hen’s eggs. Nutrients, 15(12), 2657. https://doi.org/10.3390/nu15122657
[10] Wan, Y., Tobias, D. K., Dennis, K. K., Guasch-Ferré, M., Sun, Q., Rimm, E. B., Hu, F. B., Ludwig, D. S., Devinsky, O., & Willett, W. C. (2023). Association between changes in carbohydrate intake and long term weight changes: prospective cohort study. BMJ, e073939. https://doi.org/10.1136/bmj-2022-073939