18 Healthiest Foods To Gain Weight Quickly

    The 18 Healthiest Foods To Gain Weight Quickly

    Martin Alvarez

    Martin Alvarez
    Nutritionist/Dietitian Professional Guide

    Updated on 11/26/2022

    Some people may find foods to gain weight just as challenging to increase their muscle mass or their weight as it is for others to reduce the overall amount of body fat that exists in their bodies.

    However, you may make your attempts to gain weight more successfully while also improving your overall health and well-being if you add more things to your diet, which will positively impact both of these areas.

    The following is a list of 18 of the most helpful foods that can assist you in gaining weight or muscle in a manner that is not detrimental to your health in any way. Either way, the consumption of these meals can be of assistance to you.

    1. Homemade Protein Smoothies

    Homemade Protein Smoothies

    Consuming incredibly nutrient-dense and delicious protein smoothies that you make in the convenience of your own house is one of the quickest ways to put on weight. You can do this in the comfort of your kitchen.

    It is advisable to learn how to make smoothies at home rather than purchasing them from a store because store-bought smoothies generally include a lot of sugar while giving very few nutrients. You can avoid this problem if you learn how to make smoothies at home and have complete control over the taste of the dish and the number of various nutrients it contains.

    Here are some lovely alternatives to what you were looking for that you might want to consider looking at as potential choices. If you cannot digest lactose, you can combine both of these components with two cups (470 mL) of milk. If you are lactose sensitive, you can substitute soy milk for the dairy milk in the recipe. In terms of the total number of calories and the range of nutrients that they provide, both of these alternatives to dairy milk come out on top when compared to other non-dairy milk options.

    • Blending one banana, one scoop of chocolate whey protein, and one tablespoon (15 mL) of peanut butter or another form of nut butter in a blender is all that is required to make a chocolate banana nut shake. Combine until there are no lumps.
    • Mix one scoop of vanilla whey protein with one cup (237 mL) of fresh or frozen mixed berries, one cup (237 mL) of high-protein, full-fat Greek yogurt, and one cup (237 mL) of mixed berries. That will form a vanilla berry smoothie. Combine until there are no lumps.
    • Put one avocado, one scoop of chocolate whey protein, 15 milliliters of hazelnut butter, and 15 million hazelnut butter into a blender. Then, add 444 milliliters of chocolate milk to the mixture, forming a chocolate hazelnut shake. Combine until there are no lumps.

    smoothies

    • To make a caramel apple shake, combine one sliced apple, one cup (237 mL) of full-fat Greek yogurt, and one scoop of caramel- or vanilla-flavored whey protein. And one tablespoon (15 mL) of sugar-free caramel sauce or flavoring in a mixing container. The shake should have the consistency of a milkshake. Combine thoroughly.
    • To make a vanilla blueberry shake: combine one scoop of vanilla whey protein powder, one cup (237 mL) of vanilla Greek yogurt, one cup (237 mL) of fresh or frozen blueberries, and more sugar to taste in a blender. Blend until smooth. Mix until there are no longer any lumps.
    • You may make a super green smoothie by combining one cup (237 mL) of spinach, one avocado, one banana, one cup (237 mL) of pineapple, and one scoop each of vanilla and unflavored whey protein isolate in a blender. The finished product should have the consistency of a smoothie.

    Each of these smoothies has a calorie count from 400 to 600. In addition to carrying a large quantity of protein and a wide variety of other essential vitamins and minerals, they also have a low to moderate fat content.

    Summary

    There is a mind-boggling variety of mouthwatering recipes for protein smoothies that you can find on the internet. Stay away from the majority of the commercially available options because they could have more sugar than the ones you make at home and aren't as nutritious overall.

    2. Milk

    milk

    Since the beginning of time, milk has been the beverage of choice for those who want to bulk up physically by putting on weight or by gaining muscle. In addition to being an abundant source of calcium and a wide range of other vitamins and minerals, the composition of this food item features an appropriate proportion of carbohydrates, proteins, and fats for optimal health.

    Casein and whey proteins, which are essential for individuals who seek to pack on more muscle mass, can be found in milk, making it a good source of protein. Casein and whey proteins are found in milk. Research has shown that when paired with weightlifting, it can even assist in the process of adding muscular mass to the body. 

    Milk

    According to the findings of a study that was carried out, consuming milk or a mixture of whey and casein that is found in milk can lead to more significant increases in muscle development than consuming other types of protein. If you are trying to lose weight, you could want to have a snack consisting of one or two cups of whole milk (which has 149 calories per cup), have some with your meal, or drink some before and after you work out. These are all options you have. The number of calories that are contained in the various kinds of milk may be found on this page.

    Consuming milk-based smoothies is one of the many delectable ways in which one can include milk in their diet. Other delectable methods include making milk-based smoothies at home and drinking them. Blending one cup of frozen berries, one cup of whole milk, two teaspoons of honey, and one teaspoon of vanilla extract makes for a quick and easy method of obtaining additional protein in the morning (about 275 calories).

    Summary

    Consuming milk is an excellent way to increase your intake of protein because milk is an excellent source of protein, and drinking milk is a perfect way to do so. In addition to being made up of whey protein, it also contains casein protein as part of its make-up.

    3. Rice

    rice

    Rice is a potential aid in weight because it is a source of carbohydrates, it is easy and inexpensive to prepare, and it can do so. When consumed in an amount equivalent to one cup, cooked white rice consumes 204 calories, 44 grams of carbohydrates, and an insignificant amount of fat (158 grams).

    Rice also has a very high-calorie density. A minimal amount of rice can offer many carbohydrates and calories when ingested as part of a single meal. That is because rice has a very high proportion of carbohydrates to calories. That makes consuming more food more accessible, which is especially beneficial if you have a weak appetite or reach fullness more quickly. Doing either of these things will benefit you, and you will derive an even more significant benefit from this if you engage in either of these activities.

    Rice that may be microwavable for two minutes in a container and then added to other protein sources or premade meals is a convenient choice when you are pressed for time or traveling. You can make the rice in the microwave, and it is possible to incorporate the rice into various meals that have already been made.

    A more typical strategy involves preparing a large pot of rice on the weekend, storing it in the refrigerator or freezing it in individual servings, and then incorporating it into a variety of meals throughout the week by adding a variety of meats and healthy fats. This strategy saves time and allows for more meal flexibility. The measures necessary to accomplish this goal are detailed in the sentence before this one.

    Rice, which is often considered to be a somewhat dull meal, has the potential to be changed into an exciting culinary experience by employing any one of a variety of various cooking techniques. After the rice has finished cooking, you can easily add a flavor boost, as well as an increase in calories and protein, by combining some of the following ingredients with the rice:

    rice

    • Bread that has been toasted and then topped with shaved Parmesan cheese that has been buttered.
    • Florets de chou et fromage
    • Eggs that have been scrambled while being cooked in a pan.
    • Among the seeds and nuts that can be roasted are sesame, peanuts, cashews, and other varieties.

    You can add flavor to your rice by covering it with a sauce such as pesto, curry, or alfredo. These are some examples of spices you can use, and these are only a few of the possible sauces you could use. Your food will also have a few extra calories due to this change. If you do not have a lot of time available, you can purchase the sauces already prepared for you at the store.

    Dishes that are based on rice are straightforward to transform into whole dinners because of their versatility. If you're looking for a delicious and nutritious lunch option, try this recipe; it's created with wild rice, chicken, and greens (400 calories per serving).

    With the help of this vegetable-tofu "fried" rice meal, which is baked in the oven, you can prepare your healthy version of the Chinese takeout classic, fried rice, and offer it to your family instead of ordering it from a Chinese takeout restaurant.

    Summary

    Rice is a fantastic meal option since it offers a solid source of carbs that are easy to absorb and digest. That makes rice an excellent choice for those looking for a portion of carbohydrate-rich food. Because of this, rice is a perfect food option.

    4. Nuts And Nut Butters

    4. Nuts and nut butters

    You do not need to seek any further if you are looking for foods that can assist you in gaining weight because both nuts and nut butter are beautiful selections you can make in this regard.

    A small handful of raw almonds has 170 calories, 6 grams of protein, 4 grams of fiber, and 15 grams of lipids that benefit your health. Just one meal can provide you with all of these essential nutrients. Each serving consists of a portion equal to one-quarter of a cup.

    As a result of the high-calorie density of nuts, consuming even just two handfuls of nuts on a daily basis, regardless of whether they are consumed with a meal or as a snack, is sufficient to add hundreds of calories to one's diet rapidly.

    Adding nut butter can rapidly transform various snacks and foods, such as smoothies, yogurts, and crackers, into high-calorie snacks. That is because nut butter has a high fat and protein content. Peanut butter, almond butter, and cashew butter are a few examples of nut butter. You can utilize nut butter in a wide variety of contexts and context-specific contexts.

    Give this peanut butter banana smoothie, which requires only three ingredients, a try when you need a quick pick-me-up because it only takes a few minutes to make (270 calories, using whole milk). If you suffer from an allergy to peanuts, you might consider substituting another kind of nut butter for peanut butter instead.

    nut

    On the other hand, you need to be careful to choose nut butter made entirely from nuts with no added sugar or oils in their formulation. These kinds of nut butter are the healthiest option. Alternatively, if you are interested in taking things to the next level, you may give this recipe for homemade almond butter a go and make the spread on your own. It will not burden your ability to put it together and will not create a dent in your financial resources, either.

    Summary

    Due to the high proportion of nuts contained in nuts and nut butter, these delicious treats come with a high-calorie value. Because of the adaptability of these ingredients, they are beneficial to your health and are simple to utilize in a wide range of dishes and snacks.

    5. Red Meats

    5. Red meats

    It is acceptable to claim that red meat is one of the best foods you can consume to develop your muscles, and it is definitely in the top three items you can eat to accomplish this goal.

    For instance, the amount of the amino acid leucine found in a serving of steak that is 6 ounces (or 170 grams) includes around 5 grams of the substance.

    Leucine is an essential amino acid that your body needs in order to both accelerate the formation of new muscle tissue and add new muscle. It also needs leucine to create new power and for it to add strength, it also needs leucine. In addition to that, it has a total of 456 calories and something in the vicinity of 49 grams of protein.

    In addition, red meats are one of the best natural sources of dietary creatine, possibly the most effective supplement for increasing muscle mass that you can purchase anywhere in the world. Creatine can be found in red meats, and there is a wide variety of both sorts of restaurants and grocery stores that stock red meats for their customers.

    Compared to the leaner slices of meat, the fatty regions of the heart have a higher calorie content; therefore, you might want to think about choosing those instead of the leaner slices. As a direct result of this, you will put on some additional weight and be able to consume a greater quantity of calories.

    In one particular study, the participants were instructed to perform resistance exercises six times per week in addition to consuming an additional six ounces (one seventy-five grams) of red meat every week. That was all part of the investigation to determine the effects of combining these two activities. This inquiry lasted for a total of three months worth of time.

    meat

    The women saw an increase in their levels of the vital hormone IGF-1, which is responsible for muscle formation, and led to an 18 percent improvement in their strength. Additionally, the women saw an increase in the levels of their lean mass, which is responsible for their power.

    Fatty cuts of meat and lean cuts of beef are equally good sources of protein; however, fatty cuts of meat contain a more significant amount of calories and, as a result, may cause you to gain excess weight. Lean cuts of meat, on the other hand, have fewer calories. It would not be an overstatement to suggest that brisket is among the most well-known fatty beef recipes.

    It is general knowledge that preparing brisket takes a lot of time; however, the process will be much less complicated if you have a slow cooker.

    If you start preparing this brisket meal in the morning, you will have a nourishing lunch waiting for you when you return home from work in the evening. A single portion of brisket weighs in at a total weight of 85 grams and contains close to 300 calories.

    Summary

    Consuming red meat, which is a good source of protein, can help you achieve faster and more robust muscle growth than you would otherwise be able to achieve. Leucine is an amino acid, and it is well known for assisting in the acceleration of the production of muscle protein, and this is one of the leucine's many beneficial properties. When there is a more significant percentage of fat in the meat, there will be a greater quantity of calories consumed, and that is because fat contributes more calories than protein does.

    6. Potatoes And Starches

    6. Potatoes and starches

    Consuming starchy meals, such as potatoes and other similar foods, is an easy and cost-effective way to increase one's calorie intake. Consuming food this way can also help one feel fuller for extended periods.

    You must make a concerted effort to select one of the following nutritious sources of starchy carbohydrates:

    • quinoa
    • oats
    • corn
    • buckwheat
    • the combination of potatoes and sweet potatoes
    • squash
    • winter root veggies
    • legumes, including but not limited to beans, peas, and a variety of others

    In addition to feeding your diet with carbs and calories, potatoes and other starches increase the amount of glycogen stored in your muscles. This effect is a direct result of the consumption of these foods. A higher amount of glycogen is stored in your liver, which can also be attributed to the consumption of starchy foods like potatoes and other carbs.

    Glycogen is the principal fuel source for most sports endeavors and other interests. Glycogen can also be found in other sorts of cells.

    Many of these distinct carbohydrate forms contain resistant starch, essential minerals, and fiber. These three elements collaborate to nourish and protect the bacteria already dwelling within your digestive tract.

    potato

    Using sweet potatoes, you can make sweet potato toast, which is presently one of the most popular recipes on Instagram. If you want to make it yourself, you may follow the instructions on Instagram. Your participation in the preparation will take no more than a few moments. To begin, scrub, dry, and cut up a sweet potato about the size of a medium-sized potato. That will get you started. The next thing you need to do is give the sweet potato a light toasting until it reaches the level of doneness that you choose. You can complete this stage in either a standard toaster or a toaster oven.

    Afterward, you proceed to the next stage, which consists of topping it with whatever ingredients you like. As an illustration, you could try covering it with mashed avocado and then placing a fried egg on top of it (300 calories per serving). Because you already have everything you need, you may reward yourself with a delicious supper or a satisfying snack after your workout.

    Quinoa is not a grain in the word's conventional meaning; instead, it is a seed that is prepared and eaten in the same manner as grain. Quinoa is gaining popularity as an alternative to traditional grains. You can cook it and eat it by itself, add it to soups, or turn it into flour to use in bread, beverages, or oatmeal. You have a few different options available to you for preparing it. Every single one of these options is up for debate and discussion.

    Because it contains all essential amino acids, quinoa is superior to many other cereal bowls. That indicates that quinoa has all nine essential amino acids, which our systems cannot produce on their own but are required for optimum functioning. Quinoa is an excellent source of these essential amino acids. Because of this, quinoa is a great alternative to a broad variety of other grains you could typically use. In addition, it possesses a broad spectrum of minerals, several different B vitamins, and a good quantity of protein.

    potato

    Suppose you want to achieve the maximum possible health degree through your diet. In that case, the following delectable recipe for quinoa and roasted sweet potato bowls is a fantastic way to incorporate both sweet potatoes and quinoa into your diet (336 calories per serving).

    In addition to these methods, some of the other ways that you can add calories to complex carbohydrates are as follows:

    • preparing potatoes by using sour cream as an ingredient in the dish
    • Grated cheese incorporated into quinoa or mashed potatoes make for an excellent topping for these dishes.
    • When you roast your vegetables, you might want to try adding some healthy fats, such as olive oil or avocado oil. These are two examples of healthy fats.
    • You might try slicing olives and arranging them in a decorative pattern on top of the meal as a garnish.
    • A nutritious snack is to spread hummus on whole grain crackers or toast and eat it as a snack.
    • When cooking oats or any grain that requires heating, use milk of any kind instead of water. That includes dairy milk as well as soy milk.

    Summary

    It is possible that increasing the number of nutritious carbs you consume will concurrently increase the glycogen stores in your body, the number of calories you take in, and the amount of protein you take in. All of this is feasible due to the fact that carbohydrates serve as a fuel source for the body.

    7. Salmon And Oily Fish

    7. Salmon and oily fish

    Red meat, along with salmon and other types of fatty fish, as well as different types of fish, is an excellent source of protein and good essential fats. Other varieties of fish are also excellent sources of protein.

    Omega-3 fatty acids are one of the most important and well-known of these nutrients. Salmon and other types of oily fish, such as sardines and anchovies, are good providers of a number of nutrients, but omega-3 fatty acids are one of the most important.

    In addition to the many other advantages, they are advantageous to one's health in several ways, including making contributions toward treating and preventing illness.

    There are around 250 calories and 12 grams of good fats in just one fillet of wild sockeye salmon that has been boned and weighs 6 ounces (or 170 grams). The same meal provides 37 grams of high-quality protein, which can assist you in either gaining weight or building muscle, depending on which goal you are trying to achieve. Increasing one's protein consumption can help one reach the other of these aims.

    Salmon can be prepared using a wide range of cooking methods, including steaming, sautéing, smoking, grilling, baking, or poaching. Some of these methods are included below. The following provides examples of some of the procedures: You could also try salmon that is smoked or raw salmon that has been prepared as sushi or sashimi. Both of these options are available, and both of these choices are open to consideration.

    Compared to fresh or frozen salmon, which typically comes with a slightly higher price tag, canned salmon is a more practical and cost-effective alternative to consider purchasing. You should have no trouble locating canned salmon at any of the local supermarkets. The vast majority of canned salmon comes from wild salmon rather than fish raised in captivity, which is one factor that adds to the product's high quality in terms of its nutritional profile.

    Salmon

    Think about introducing salmon into your diet in one of the following uncomplicated and nutritious ways:

    • If you're looking for an unusual new spin on the dish, try replacing the tuna in your classic "tuna salad" with some canned salmon, giving the word a whole new dimension.
    • It is possible to make a Cobb salad by exchanging the conventional chicken for canned salmon and then topping it with bacon, hard-boiled eggs, avocados, lettuce, and tomatoes. A salmon Cobb is another name for this particular preparation of the salad.
    • Try some smoked salmon sometimes. Spread some cream cheese on crackers or bread made with nutritious grains, place some smoked salmon on top of the cream cheese, and then garnish with cucumber slices, tomato slices, or capers.
    • You can make a salmon salad by mixing the salmon with leafy greens, asparagus, and either mayonnaise, plain Greek yogurt with total fat, or sour cream. The salad is then ready to be served.

    Summary

    Fatty fish, like salmon and other oily fish, are a good source of omega-3 fatty acids, which can be found in abundant numbers in these fish. Fatty fish, like salmon and other oily fish, are an excellent source of omega-3 fatty acids. Not only will they assist you in growing muscle, but they will also supply you with high-quality protein that you may utilize in said process.

    8. Protein Supplements

    8. Protein Supplements

    When trying to pack on more muscle mass, one approach widely utilized by athletes and bodybuilders is the consumption of protein supplements. This strategy is effective, and there are several routes that one can use to achieve this goal. You may purchase many different kinds, such as whey, soy, egg, and pea protein, and each has its own characteristics and advantages that set it apart from the others.

    Taking whey protein supplements and mass gainers (supplements that can help you gain muscle mass) can be straightforward and cost-effective ways to gain weight, particularly when it comes to gaining muscle mass. When combined with resistance training, these methods can help you gain weight more quickly and efficiently, and this is especially true about the process of putting on weight.

    On the other hand, contrary to the beliefs of specific individuals, whey protein is neither manufactured nor harmful to one's health, and protein can be derived naturally. It has been demonstrated that increasing one's intake of dairy products, particularly those that contain whey protein, can help improve various health markers and lower one's risk of developing the disease. Several separate studies all point to the same conclusion regarding this matter.

    Taking protein supplements may be even more vital than usual if you also engage in physical exercise because your daily protein requirements will increase due to your increased need for protein.

    Whey protein, like meats and other animal products, includes all of the essential amino acids necessary to assist muscle growth. These acids are needed since the body cannot produce them independently. These amino acids are considered necessary because the production of proteins in the body cannot occur without them.

    protein

    You can consume it at any point in the day that you see fit, including before or after your workout, and at any other time during the day that you see appropriate.

    A protein smoothie, particularly one consumed first thing in the morning, is the quickest and easiest way to incorporate protein powder into one's diet. That is especially true for those who are in a rush in the morning. That leaves you with the rest of the day to combine nutrient-dense meals and snacks, ensuring you get an adequate amount of all the nutrients you require.

    A smoothie you make yourself is likely to be more nutritious than one that you buy already produced, which may contain added sugar and flavorings if it has been prepared by someone else. If you make your smoothie, you can control what goes into it and ensure it is as healthy as possible. When you design your smoothie, you have complete control over the ingredients that go into it and the amount of sugar and flavoring added.

    You may give yourself a head start on the day and get more out of your workout by providing this simple recipe for a whey shake a try in the morning. If you want to increase the quantity of protein in your dish, try exchanging some other ingredients with peanut butter, almond butter, flaxseeds, or chia seeds, which are all high-quality protein sources.

    Oatmeal, mashed potatoes, and soups are all foods that can benefit from adding a whey protein isolate that has not been flavored, which will cause the overall quantity of protein in the foods to rise.

    There are several online retailers where one can buy protein supplements to supplement their diet.

    Summary

    Increasing the amount of protein you consume can be accomplished in a straightforward and cost-effective manner by consuming protein supplements in addition to your regular meals. Increasing the amount of protein you take daily may help you achieve this goal.

    9. Dried Fruit

    9. Dried Fruit

    Although dried fruit has a high-calorie count, eating it benefits one's health due to its high concentration of minerals and antioxidants.

    Dried fruits are available in an incredible variety, but they all contain a significant quantity of sugar due to the fact that they are dried. There is a diverse selection of dried fruits available for your use. they are great for putting on weight, and the fact that they are also delicious and easy to consume is the icing on the cake in terms of the benefits associated with consuming them.

    Even though this is a frequent perception, the concept that drying fruits leads them to lose the bulk of their nutritional content is not valid. The assumption that is drying fruits causes them to lose this value is incorrect. Dried fruits are an excellent source of nutrition because, in addition to having a high fiber concentration, the vast majority of the vitamins and minerals in fresh fruits are also present in dried fruits. Fresh fruits have a higher concentration of fiber.

    See what happens when you combine some dried fruit with a food or drink high in protein, like cheese, meat, or a shake made with whey protein, and see what results in you get. Enjoying some of the essential amino acids that your body requires daily in this way is a delightful way to fulfill that requirement. They also go well with almonds and plain, full-fat Greek yogurt, which provides a combination of nourishing fats, protein, and other essential components. Almonds and Greek yogurt are a perfect combination.

    fruit

    Dates are an excellent source of nutrition owing to the high levels of fiber and antioxidants included in their composition. As a result of these high levels, dates make for an excellent food source. They are an option for a high-calorie snack, can be prepared in a short amount of time, and are adaptable enough to be utilized in various settings. If you want to reach your daily calorie goal of approximately 130, you must consume two Medjool dates by yourself.

    It's worth a shot to try stuffing dates with nut butter, cream cheese, or even cooked grains like rice or quinoa. Dates are a great source of fiber and nutrients, and dates are excellent sources of fiber and various nutrients. Adding one or two dates lends a hint of natural sweetness to blended beverages, sauces, and dressings and can improve the overall flavor of all three.

    Summary

    Dried fruit is an excellent source of calories and the beneficial fiber and antioxidants it provides. Dried apricots are an excellent source of calories. Including more foods that are high in calories and nutrients in your diet can be accomplished with this straightforward method.

    10. Whole Grain Bread

    10. Whole Grain Bread

    Bread prepared with whole grains is another excellent source of carbohydrates, and including them in your diet may make it easier for you to put on additional weight.

    By combining bread with other protein sources like eggs, meat, and cheese, you can rapidly construct meals that are high in calories, simple to cook, and nutritionally sound. You can do this by cutting down on the preparation time.

    When you go to the store to buy bread, you should look for natural varieties with a significant amount of whole grains and seeds in their ingredient lists. Ezekiel bread is one example of an option available at the vast majority of grocery stores that customers can buy as a more nutritious alternative to typical cuisine.

    Regarding meals that will aid you in weight, sandwiches are among the options that are the simplest, most adaptable, and portable choices available to you. Sandwiches are consistently ranked among the most sought-after food options. The only thing that can limit what you put in them is your imagination; they can include meats, cheeses, vegetables, nut butter spreads, avocado, and many other things. The only thing that can limit what you put in them is your imagination. Your imagination is the only thing that can restrict what you put in them; nothing else can.

    Make a sandwich using one of these recipes and see how good you can get at it. You can order anything from a traditional Reuben sandwich to a wrap packed with various ingredients that are beneficial to your health. In addition, rather than the standard grilled cheese sandwich, you can select one of a number of creative variations on that classic dish.

    10. Whole Grain Bread

    Since the beginning of the epidemic, there has been a noticeable increase in demand for sourdough bread for a perfectly reasonable reason. Many people believe that this particular variety of bread is not only one of the healthiest but also one of the most satisfying and accessible choices.

    As the pandemic continues, an increasing number of people are educating themselves on how to make sourdough starters and then passing this information on to others. Other than the sourdough starter, wheat, water, and salt are the only ingredients needed to make sourdough bread. Sourdough bread is an ancient form of bread. One 2-ounce (or 56-gram) slice has about 160 calories, given its diameter—based on the standard American diet.

    By providing food for the bacteria already present in one's gut, the consumption of sourdough, which contains living, beneficial bacteria, can enhance one's immune system. That is accomplished by providing the bacteria with a food source.

    Summary

    Bread made with whole grains is one of the foods that can help a person gain weight, especially when the bread is mixed with a significant amount of protein. 

    11. Avocados

    11. Avocados

    Those interested in preserving a healthy lipid profile might benefit significantly from consuming avocados as a meal option.

    In comparison to the great majority of other entire fruits, avocados have a very high caloric content due to their relatively large size. Consequently, they are an excellent choice of food for people who want to achieve their aim of gaining weight in a healthy manner, making them an ideal food selection for those who wish to do so.

    All by itself, a single avocado that is large contains roughly 322 calories, 29 grams of fat, and 14 grams of fiber.

    Avocados do not simply pack a nutritious punch due to the number of vitamins and minerals they contain; they also include many additional beneficial plant components. That helps to explain why avocados are so popular.

    You might want to try utilizing avocados in the central portions of your meal and in the side dishes and other dinners you prepare, such as omelets and sandwiches.

    Avocado has quickly become one of the most popular and approachable foods to eat, and one of the most popular methods to consume avocado is to spread it on toast. Crushing a few avocados and applying the resulting mush over some toast is one way to produce an avocado spread. That is the most straightforward explanation possible!

    Avocado

    The versatility of the avocado makes it possible to use it in a variety of other mouthwatering applications, including the following:

    • guacamole
    • salads
    • soups
    • wraps
    • sandwiches
    • fries
    • sushi
    • to complete something by adding the finishing touches
    • as a mayonnaise substitute
    • grilled
    • baked
    • pickled

    Summary

    In addition to the vital nutrients your body requires, avocados also include many suitable lipids for your heart. They are not only delicious when consumed on their own but also lend themselves well to being incorporated into a wide variety of other cooking styles.

    12. Healthy Cereals

    12. Healthy Cereals

    Cereals can serve as a healthy supply of carbs, calories, and nutrients if they are carefully chosen and consumed appropriately.

    Although cereals that have been processed and contain a significant amount of sugar are something, you should avoid, cereals that have been prepared more healthily, such as oatmeal. It can be an excellent source of carbohydrates and should be included in a diet.

    About 130 calories are contained in a serving size of one cup of cooked oatmeal served to the customer. These calculations do not consider additional calories that result from whole milk or toppings.

    If you're looking for an excellent way to spice up your morning meal, try mixing any of the following ingredients into a bowl of hot oats, overnight oats, or Greek yogurt with total fat:

    • nuts
    • dried fruit
    • chia seeds
    • a new batch of berries that are ready to be consumed.
    • homemade granola

    Cereals made from grains and oats, in addition to the grains themselves, contain additional beneficial components such as fiber and antioxidants that are helpful for your health. These cereals are referred to as "whole grain."

    12. Healthy Cereals

    When you go to the store to buy cereal, you should give the most significant amount of care to the following options, which are both nutritious and delicious:

    • oats
    • granola
    • multigrain
    • bran
    • Ezekiel brand

    Make sure you check the nutrition label and stay away from cereals with an excessive amount of added sugar in their already existing ingredients. When it is possible to do so, you should always choose meals that contain a significant amount of fiber.

    Granola is a combination of many different types of grains, dried fruits, and nuts, and as a result of the granola's dense structure, it includes a significant amount of calories. In addition to a wide range of minerals, it has a considerable amount of protein and is also an excellent source of fiber. You can obtain a wide range of possible calorie counts from a single serving of granola, which is measured to be equivalent to one-half cup.

    If you want to avoid the added sugars in some granola variations sold in stores, you might want to give creating your granola a try rather than purchasing it. That is because certain granola types sold in stores contain added sugars.

    Summary

    Consuming cereal can be an effective way to put on weight while simultaneously increasing the fiber a person takes. On the other hand, you should restrict your consumption to foods that are higher in nutrients, such as oatmeal.

    13. Cereal Bars

    13. Cereal Bars

    You are in a hurry and looking for a high-calorie snack you can take with you. Cereal bars that contain ingredients that are more healthy than those found in the vast majority of other types of the same product that are available on the market might be the best option. The typical calorie count of a bar is between 150 and 200, which is true of nearly all of them.

    They are also an excellent choice to have either before or after an exercise session since they typically contain a combination of slowly digesting carbohydrates that are quickly absorbed. That makes them a suitable option to ingest either before or after a training session.

    Try combining a cereal bar with other protein sources, such as full-fat Greek yogurt, hard-boiled eggs, cold cuts of meat, or a protein shake, and consume this combination while you are traveling as a snack or a meal. You can destroy the cereal bar with various other protein sources.

    Although some cereal bars are good for you, the vast majority contain additional ingredients that make them less appealing, such as sugar, oils, salt, and preservatives. Although some cereal bars are good for you, the vast majority contain additional ingredients that make them less appealing. Because they contain these additives, cereal bars have a lower perceived value. You may give making your own granola bars a shot if you're feeling ambitious. It is a lot simpler than any given circumstance would lead you to believe it would be in any case.

    bars

    You'll be able to make your own homemade cereal bars if you follow the instructions in these recipes. In most cases, you will only require a few different ingredients, and it's entirely conceivable that you already have all those items packed in your pantry. If this is the case, you can skip this step and go to the next one.

    However, if you do not have a lot of experience in the kitchen, you could still be able to find cereal bars that are good for your health in a local store. That is true even if you are not very good at cooking. Choose bars made from healthful whole grains and other valuable ingredients such as nuts, seeds, or dried fruits. By preparing your snack this way, you will ensure you receive the most significant possible benefit from its nutritional content.

    Summary

    Choose cereal bars that not only consist of whole grains but also include other components that are rich in nutrients, such as nuts and dried fruit.

    14. Dark Chocolate

    14. Dark Chocolate

    A high-quality bar of dark chocolate, such as Ghirardelli or Lindt, will provide a significant amount of beneficial antioxidants and other nutrients.

    The consumption of dark chocolate that contains at least seventy percent cacao (cacao being the seed from which chocolate is formed) is said to be beneficial for the regulation of stress hormones and levels of blood sugar.

    In addition, there is some evidence that it can help reduce the risk of acquiring cardiovascular disease, some types of cancer, inflammation, stress, and type 2 diabetes. These conditions are linked to a higher likelihood of developing type 2 diabetes.

    It is easy to consume many calories from dark chocolate since it has a very high-calorie density, the same as other high-fat foods. That means that it is comparable to eating many other high-fat foods. That is because dark chocolate, much like other high-fat foods, contains a significant amount of cocoa.

    A bar that weighs 100 grams (3.5 ounces), contains between 60 and 75 percent cacao solids, and has approximately 600 calories is loaded with micronutrients and substances that are beneficial to one's health as fiber, magnesium, and antioxidants. The cacao solids make up between 60 and 75 percent of the bar's total weight, and between sixty and seventy-five percent of the entire weight of the bar is composed of cacao solids.

    Dark Chocolate

    You can consume dark chocolate in various ways, including eating it straight from the bar or melting it into other foods. Eating it straight from the bar is one option.

    You can make some boiling hot drinking (or sipping) chocolate as the people do in Paris, use it as a topping for your morning porridge, add a few curls to the top of a fruit dish, or use it as a garnish. All these are great ways to use chocolate, and these are all beautiful applications for chocolate in their own right.

    You are able to make chocolate-based sweets that are good for you, such as energy bites, no-guilt chocolate truffles, or maybe some sort of avocado-chocolate pudding. Some examples of these kinds of treats are: These are a few examples among many others.

    The shelves of supermarkets often have a wide variety of dark chocolates, each of which is of a different quality than the others. Before buying, you have to ensure that the one you pick is of a high grade and includes at least 70 percent cacao.

    Examine the recommendations that knowledgeable buyers have provided throughout this guide.

    Summary

    Dark chocolate contains a substantial number of calories, but in addition to that, it also includes a significant amount of other nutrients and antioxidants. Because of the combination of these two aspects, eating dark chocolate can assist you in reaching the weight gain objectives you have set for yourself.

    15. Cheese

    15. Cheese

    Cheese has been acknowledged for a long time as an essential component of a diet that should strive to be healthy and balanced.

    It is expected to have a high calorie and fat content, much like dark chocolate, because of its high cocoa content. One ounce of cheddar cheese, equal to 28 grams, has 110 calories and 7 grams of protein. One ounce of cheddar cheese also contains 7 grams fat (28Trusted Source). It's possible that the quantity of space that one ounce takes up will come as a surprise to you. The dimensions are comparable to those of a standard pair of dice. 

    Cheese is a versatile ingredient that is easy to include in a wide range of dishes, yet, doing so might increase several hundred calories in a single portion. Cheese's allure stems from the fact that it tastes great.

    You can find cheese in an almost endless variety of kinds, ranging from smooth and creamy to soft and crumbly to even hard, depending on the type of cheese you prefer. Look over the following list of nutritious cheeses to determine which cheese will appeal to your taste buds the most, and then select those kinds of cheese.

    The vast majority of cheeses have a poor reputation due to the massive levels of cholesterol and saturated fat that they contain, which contribute to the cheese's unhealthy profile. At the least, you should consume cheeses of every variety in moderation to keep up a balanced diet, which is true regardless of the type of cheese consumed.

    cheese

    Macaroni and cheese also referred to simply as mac and cheese, is one of the recipes that is prepared with cheese the most frequently. Don't worry about this aspect of it because even if you don't have much of an appetite for it, you won't have any trouble swallowing it. You will be able to prepare a dish that is not only tasty but also beneficial for you if you make macaroni and cheese according to the instructions in this recipe and follow all of the procedures.

    Oh, and the grilled cheese sandwich is something that is not in the least bit debatable to bring up in the context of this discussion. Who among us can say "no" to a bite of a dish that was our favorite when we were children, especially when it's served on English muffins or bread made with grains that are healthy for you? Especially when it's served on English muffins or bread made with grains that are good for you!

    Summary

    Cheese is not only a wonderful source of protein but also has a considerable amount of nutrient-dense fats in its composition. Incorporating it into your meals will raise the total quantity of calories you consume and the total amount of flavor.

    16. Whole Eggs

    16. Whole Eggs

    Eggs are widely considered among the healthiest foods in the world, especially when it comes to gaining muscle mass, and this perception is supported by scientific research. They offer an unrivaled blend of healthful proteins and fats of the finest quality, and they come in a single packet that is convenient to carry around with you. You can find about 74 calories in a large raw egg, which has a weight of two ounces and comprises the egg itself and the shell (50 grams).

    The consumption of the egg in its entirety is another phase that must not be overlooked in its critical importance. The egg yolk is where the vast majority of the components that are good for one's health and may be found in eggs are concentrated. You can find these components in eggs.

    There is no reason to limit the number of eggs you eat as long as you do not have an intolerance to eggs; if you want to, you can easily consume three eggs daily without experiencing any adverse effects. As long as you do not have an egg intolerance, there is no reason to limit the number of eggs you eat.

    Athletes and bodybuilders typically consume anywhere from six to seven meals daily.

    Eggs have a wide range of applications and can be prepared in various ways. These preparation techniques include boiling, poaching, frying, baking, and scrambling, just a few available options.

    egg

    Make use of them in the following contexts:

    • salads
    • casseroles
    • sandwiches
    • Muffins that are baked with already-cooked eggs.
    • Products that can be used as substitutes for bread
    • delicacies like egg custard and créme brûlée (in moderation, of course)

    No matter what time of day, omelets make for a delicious meal you can enjoy for breakfast, lunch, or dinner. An average dinner may be transformed into a calorie-laden feast by including meats, vegetables, and cheese in the dish, then topping it with sour cream and avocado.

    If you give one of these recipes for a tasty egg breakfast a shot, we promise that we won't judge you if you eat them for lunch or supper instead of breakfast. These dishes are that good!

    Summary

    Eggs are commonly regarded as one of the foods most beneficial to promoting the growth of new muscle tissue. Because they are so packed with beneficial effects for your health, there is no maximum quantity that should be recommended for intake in a single day because they are so densely packed.

    17. Full Fat Yogurt

    17. Full Fat Yogurt

    One more option for a snack beneficial to your health and easy to transport with you is Greek yogurt, produced with the full amount of milk fat. It has an excellent nutritional profile, which consists of a wholesome combination of protein, carbohydrates, and fat in the ideal proportions for human consumption.

    You will receive 165 calories and 15 grams of protein from the primary, whole-milk yogurt that comes in a serving size of 6 ounces on its own. That is before you add any of the beautiful combinations or toppings that are available to you.

    Yogurt is a versatile ingredient that can serve as the basis for a wide range of high-calorie snacks and nutritious recipes that you may utilize to pack extra weight onto a person's frame. Here are some examples, among many others:

    • The fruit and yogurt combination is made by mixing one to two cups of either fresh or dried fruit with one to two cups of yogurt. The fruit can be in its natural state or dried. Honey, seeds, almonds, dark chocolate, oat flakes, and coconut flakes are some other ingredients you could add to the combination. Additional possible additives include rolled oats, honey, and unsweetened chocolate.
    • To make a pudding with chocolate peanut butter, combine one to two cups of plain yogurt with one hundred percent pure cocoa powder, peanut butter, or any other type of nut butter, and a sweetener such as honey, sugar, or stevia. The pudding should have a consistency similar to that of chocolate pudding. Adding one level scoop of whey powder to the recipe will provide an additional helping of protein to the finished product.
    • A delicious and healthy option for breakfast or a snack in the middle of the day is a yogurt parfait, which is made by layering one to two cups of yogurt, one to two tablespoons of granola, and one to two tablespoons of mixed berries. Yogurt parfaits can be enjoyed as a breakfast option or as a snack in the middle of the day. You may prepare yogurt parfaits in advance and keep them in the refrigerator for up to three days after making them.

    yogurt

    • Smoothies: A Greek yogurt produced with an entire quantity of fat is an excellent addition to virtually any smoothie you think. It raises the total amount of protein and transforms the smoothie's consistency into something more akin to a milkshake in terms of its velvety smoothness.

    Try Greek yogurt made with whole milk rather than regular yogurt if you want approximately twice as much protein and even more calories than regular yogurt. Greek yogurt is produced the same way as regular yogurt and typically has a much lower sugar concentration than its counterparts. The straining process gives Greek yogurt its thick consistency, which sets it apart from other types of yogurt. Consequently, it works marvelously as a topping and a delicious snack you can have on its own. You can have it either way.

    It may be challenging to zero in on the yogurt product that is the most suitable for one's requirements when shopping at a grocery store that carries such a large variety of dairy products. Always make sure to read the label, and make an effort to steer clear of purchasing products that contain additives like sugar, thickeners, or preservatives.

    Before you go out to do some shopping, take a look at this for some helpful hints.

    Summary

    Total fat Another food option that could make it simpler to include nutrient-dense fats and protein in your diet is yogurt, created in Greek culture. If you consume yogurt made with Greek culture, you will get yogurt manufactured with Greek culture. It is delicious when eaten on its own, and it also works wonderfully as a component that you can use in a wide variety of other dishes.

    18. Healthy Fats And Oils

    18. Healthy Fats And Oils

    Some foods with the highest calorie density on the entire planet include healthy fats and oils, which are also some of the foods with the highest calorie density overall.

    Adding an extra 120 calories to a dish is as simple as raising the whole amount of oil used in the preparation by one tablespoon (15 mL), such as olive oil, and raising the total amount by one tablespoon (15 mL).

    Listed below are some examples of oils that are beneficial to your health:

    • extra virgin olive oil
    • avocado oil
    • coconut oil

    Consuming butter coffee for breakfast or as a high-calorie snack is one of the most unique ways to provide your body with the healthy fats it needs. You may enjoy butter coffee hot or cold, and this strategy is gaining more and more traction nowadays. Blend one cup of brewed coffee, one tablespoon of coconut oil, and one tablespoon of unsalted butter to form a concoction similar to a frothy latte. Combine the components in a blender until the liquid reaches the required degree of thickening.

    Summary

    It is essential to include nutrient-dense fats and oils in your diet if you are attempting to gain weight; this is especially true if you are already at a healthy weight. If you are trying to lose weight, it is not as necessary. Be sure to use only healthy oils like olive oil and avocado oil in your cooking. Other options include sesame oil and walnut oil.

    The Bottom Line

    Conclusion

    The most critical factor determining whether or not you are successful in gaining weight is the degree to which you consistently consume more calories than you burn off through physical activity.

    Lifting weights is also significant because it enables the body to convert the excess calories it receives from high-calorie foods and snacks into muscle rather than storing them as fat. That prevents the accumulation of fat and helps the body look leaner. Because of this, the body is prevented from gaining excess weight.

    Include everything about foods to gain weight list in the mealtimes and meal plans that you look forward to and feel like you can maintain for an extended period to feel your best.