In today’s fast-paced world, people are always on the go, and finding time to eat a healthy and balanced diet can be challenging. However, consuming high calorie foods is a simple way to ensure your body has the energy to sustain an active lifestyle.
High calorie foods are not only beneficial for athletes and fitness lovers but also for individuals who have busy schedules and need to stay energised throughout the day. Let’s explore the benefits of foods with high calories and their importance in fueling the body with power. It will discuss a list of high-energy foods that are both nutritious and delicious.
This article will focus on whole foods high in calories rather than processed junk food with empty calories. It aims to provide a comprehensive guide to help you make informed decisions about the foods you consume and ensure you get the most out of your diet.
High Calorie Foods for Weight Gain and Their Benefits
High calorie foods for weight gain include various items from rice to dark chocolate. These foods help you achieve your weight gain goal in a healthy way. These foods contain healthy fats and provide you with the right amount of proteins with it. Let’s explore various high-calorie foods.
Here, List of 21 High-Calorie Foods for Weight Gain:
- Rice
- Potatoes and starchy foods
- Whole grain bread
- Milk
- Red meats
- Salmon and oily fish
- Nuts
- Eggs
- Dark chocolate
- Healthy cereals
- Dried fruits
- High calorie fruits
- Healthy fats
- Seeds
- High calorie fruits and vegetables
- Full-Fat Dairy Products
- Home Made Protein Shakes
- Nut Butter
- Cheese
- Pasta
- Makhana
1. Rice
Rice is a nutrient-dense carbohydrate that can help with weight gain goals.
- Calories: 200 per cup
- Nutrients: 44g carbohydrates, minimal fat
- Benefits: Provides substantial energy boost, convenient for high-calorie diet
2. Potatoes and Starchy Foods
Calorie-rich foods like potatoes, quinoa, squash, oats, and winter root vegetables boost calorie and carbohydrate intake.
- Calories: High-calorie content
- Nutrients: Vitamins C, B6, potassium, magnesium, iron, folate
- Benefits: Enhances nutrient intake and boosts calorie and carbohydrate intake
3. Whole Grain Bread
Whole-grain bread is a valuable source of carbohydrates, calories, and essential nutrients.
- Calories: High-calorie content
- Nutrients: Carbohydrates, vitamins, minerals, fibre
- Benefits: Retains germ and bran, suitable for weight gain and muscle building
4. Milk
Milk aids in weight gain and muscular development with its nutrient-rich profile.
- Calories: High-calorie content
- Nutrients: Protein, carbohydrates, calcium, vitamins
- Benefits: Supports weight gain and muscle development, nutrient-dense
5. Red Meats
Red meat, like lamb and pork, is high in protein and fat, contributing to weight gain.
- Calories: High-calorie content
- Nutrients: Protein, fat, iron, zinc, vitamin B12
- Benefits: Aids muscle growth and repair, essential for energy production and immune function
6. Salmon and Oily Fish
Salmon and oily fish are rich in protein and healthy fats, especially omega-3 fatty acids.
- Calories: High-calorie content
- Nutrients: Protein, omega-3 fatty acids
- Benefits: Anti-inflammatory properties, supports heart health and weight gain
7. Nuts
Nuts are calorie-dense and excellent for healthy weight gain.
- Calories: High-calorie content
- Nutrients: Protein, vitamins, minerals, fibre, healthy fats
- Benefits: Excellent for healthy weight gain, nutrient-dense
8. Eggs
Eggs are a nutrient powerhouse, rich in calories, proteins, healthy fats, and vitamin D.
- Calories: High-calorie content
- Nutrients: Protein, healthy fats, vitamin D, micronutrients
- Benefits: Nutrient powerhouse, supports metabolism and overall health
9. Dark Chocolate
Dark chocolate is calorie-rich with higher fibre and magnesium content than milk chocolate.
- Calories: Higher than milk chocolate
- Nutrients: Fibre, magnesium, antioxidants, micronutrients
- Benefits: Reduces risk of heart disease, type 2 diabetes, and stress
10. Healthy Cereals
Grain-based cereals like oats and granola are rich in calories, antioxidants, and fibre.
- Calories: High-calorie content
- Nutrients: Protein, lipids, carbohydrates, fibre, antioxidants
- Benefits: Supports healthy weight gain, reduces risk of diabetes and celiac disease
11. Dried Fruits
Dried fruits are calorie-dense and packed with antioxidants, vitamins, and minerals.
- Calories: High-calorie content
- Nutrients: Antioxidants, vitamins, minerals, fibre, natural sugars
- Benefits: Convenient for healthy weight gain, reduces risk of diabetes and heart diseases
12. High-Calorie Fruits
Fruits like bananas, mango, plum, apricots, and dates are high in natural sugars and calories.
- Calories: High-calorie content
- Nutrients: Natural sugars, vitamins, minerals, fibre
- Benefits: Provides energy and essential nutrients
13. Healthy Fats
Healthy fats from sources like avocados, nuts, and olive oil contribute to weight gain.
- Calories: High-calorie content
- Nutrients: Omega-3 fatty acids, essential nutrients
- Benefits: Supports heart health, brain function, and overall well-being
14. Seeds
Chia, flaxseeds, and sunflower seeds are calorie-dense and nutrient-rich.
- Calories: High-calorie content
- Nutrients: Healthy fats, protein, fibre, vitamins, minerals, antioxidants
- Benefits: Adds extra calories and nutritional benefits to meals, snacks, or smoothies
15. High-Calorie Vegetables
Starchy vegetables and high-calorie fruits are nutrient-rich and aid in weight gain.
- Calories: High-calorie content
- Nutrients: Carbohydrates, vitamins, minerals
- Benefits: Provides energy and nutrients for healthy weight gain
16. Full-Fat Dairy Products
Full-fat dairy products are rich in calories, healthy fats, and essential nutrients, making them an excellent choice for weight gain.
- Calories per serving: Varies (higher than low-fat options)
- Nutrients: Calcium, vitamins A and D, and healthy fats
- Proteins: High
17. Home Made Protein Shakes
Homemade protein shakes are a customizable and nutrient-dense option for weight gain.
- Calories per serving: Varies (depending on ingredients)
- Nutrients: Vitamins, minerals, carbohydrates, and healthy fats (depending on ingredients)
- Proteins: High (from protein powder, milk, yogurt, nuts, etc.)
18. Nut Butter
Nut butter is a calorie-dense food, rich in healthy fats, proteins, and essential nutrients.
- Calories per tablespoon: ~90-100
- Nutrients: Vitamins E and B, magnesium, and healthy fats
- Proteins: High
19. Cheese
Cheese is a calorie-rich food that provides a good source of protein, calcium, and essential vitamins.
- Calories per serving: ~100-120 (depending on type)
- Nutrients: Calcium, vitamins A and B12, phosphorus
- Proteins: High
20. Pasta
Pasta is a high-calorie carbohydrate source that can help with weight gain, especially when combined with nutrient-rich sauces and ingredients.
- Calories per cup: ~200
- Nutrients: Carbohydrates, vitamins B, and iron
- Proteins: Moderate (higher in whole grain and protein-fortified options)
21. Makhana
Makhana is a nutritious snack that is low in fat but rich in protein and essential nutrients.
- Calories per cup: ~180
- Nutrients: Magnesium, potassium, and phosphorus
- Proteins: Moderate
Also, High-calorie fruits are nutrient-rich options that can boost energy for those looking to gain weight. Bananas are a popular choice, offering natural sugars and potassium. Avocado is another high-calorie fruit loaded with healthy fats and fibre. Coconut is rich in healthy fats and can be consumed in various forms. Mangoes provide natural sugars and vitamins. Dried fruits like dates, raisins, and prunes are concentrated sources of calories and fibre.
High Calorie Indian Meal Plan
A high calorie Indian meal plan is a practical approach for individuals aiming to increase their calorie intake. This meal plan includes calorie-dense foods such as whole grains, lentils, ghee, nuts, and full-fat dairy products. Traditional Indian dishes like biryani, paneer tikka, and dal makhani can be incorporated into the meal plan. Additionally, including high calorie snacks like samosas and pakoras can contribute to the overall calorie intake.
A sample of a 3000-calorie meal chart with food options
To better understand the calorie content of various food items, refer to a comprehensive foods with calories chart.
| Time | Meal |
| Breakfast | Two whole wheat parathas with paneer (cottage cheese) stuffing, a glass of full-fat milk, and almonds |
| Lunch | One cup of brown rice, one cup of mixed lentil curry (dal), one cup of mixed vegetable curry, curd, and salad |
| Pre-evening snack | Vegetable sandwich with whole wheat bread, along with a glass of mango lassi |
| Evening snack | Dhokla (gram flour snack) with green chutney |
| Dinner | Two large rotis, one cup of chicken curry, one cup of mixed vegetable curry, and a bowl of salad |
| Bedtime snack | A glass of warm milk with a few dates and cashews |
Which High Calorie Foods Should You Avoid for Healthy Living?
For healthy living, avoiding excessive consumption of processed and fried foods, sugary beverages, and foods high in added sugars and unhealthy fats is advisable. Limiting refined carbohydrates, like white bread and sugary snacks, can help maintain a balanced and nutritious diet.
Conclusion
By incorporating high calorie food list into your diet, you can supply your body with the energy it needs to thrive. From healthy fats and nutrient-dense seeds to calorie-rich vegetables, these choices offer a balanced approach to fueling your body and achieving your health and fitness goals.
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Frequently Asked Questions
Strategies to consume 4,000 calories per day include increasing portion sizes, incorporating calorie-dense foods like nuts and avocados, consuming frequent meals and snacks, including healthy fats in your diet, and choosing nutrient-rich, calorie-dense foods.
Fats and oils are the largest calorie providers, as they contain more calories per gram than proteins and carbohydrates.
The number of calories in a roti can vary depending on its size and ingredients, but on average, a typical roti (Indian bread) contains around 70-100 calories.
The number of calories burned during sleep varies depending on factors like body weight and metabolism. On average, a person may burn around 45-55 calories per hour during sleep.
Effective methods to burn calories include regular physical activity such as cardio exercises, strength training, high-intensity interval training (HIIT), and more movement throughout the day.
Yes, walking contributes to calorie burning. Total number of calories burned while walking depends on speed, distance, and individual body characteristics.
Exercises that burn the most calories include running, swimming, cycling, jumping rope, high-intensity interval training (HIIT), and aerobic exercises like kickboxing or dance workouts.
Potential side effects of consuming a high calorie diet include weight gain, increased body fat, and an increased risk of dangerous health conditions like heart disease, diabetes, and obesity.
To achieve fast weight gain, individuals can increase calorie intake by consuming larger portions, adding calorie-dense foods like nuts, oils, and protein-rich foods, and considering dietary supplements if advised by a healthcare professional.
Junk foods like fast food burgers, pizzas, and sugary beverages tend to contain the highest amounts of calories among the junk food categories.
Simple tips for gaining weight include eating more frequent meals and snacks, choosing calorie-dense foods, incorporating healthy fats and protein sources, resistance training to build muscle mass, and staying consistent with your nutrition and exercise routines.
High calorie foods can provide the necessary energy and nutrients when consumed in moderation and as part of a balanced diet. However, excessive consumption without a balanced approach may lead to weight gain, increased body fat, and potential health risks associated with obesity and chronic diseases.
To get 3000 calories a day, you have to consume high calorie foods like eggs, dried fruits, bananas, milk, salmon, and oily fish. You can also consume healthy fats by including items like olive oil, avocados, chia seeds, flaxseeds, and sunflower seeds. With the help of these food, you can try to achieve your target of getting 3000 calories per day.
Avocados have lots of calories because they’re full of fat. Fat has more calories than carbs. Just one avocado has around 322 calories, and even a cup of it can give you too many calories, about 240.
Disclaimer
The content provided within this article has been thoroughly verified for accuracy. However, we advise consulting a healthcare professional before utilising any medication or dietary supplements mentioned herein.
References
- Bandini LG, Vu D, Must A, Cyr H, Goldberg A, Dietz WH. Comparison of high‐calorie, low‐nutrient‐dense food consumption among obese and non‐obese adolescents. Obesity research. 1999 Sep;7(5):438-43. [Cited on 2023 July 15]. Available from: https://pubmed.ncbi.nlm.nih.gov/10509600/
- Troesch B, Biesalski HK, Bos R, Buskens E, Calder PC, Saris WH, Spieldenner J, Verkade HJ, Weber P, Eggersdorfer M. Increased intake of foods with high nutrient density can help to break the intergenerational cycle of malnutrition and obesity. Nutrients. 2015 Jul 21;7(7):6016-37. [Cited on 2023 July 15]. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4517043/
- Osilla EV, Safadi AO, Sharma S. Calories. [Cited on 2023 July 15]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499909/
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