Gaining weight is as tough as losing it. But certain high-calorie, healthy foods can help you gain weight by adding lean muscle and strengthening the bones. These foods also regulate hormones, reduce stress, boost immunity, and improve stamina. Here’s the list of top weight gain foods. Keep scrolling!
588 Calories/100g; 1518 Calories/Cup; 94 Calories/Tablespoon
Peanut butter is a creamy and delicious and can up the taste of a smoothie bowl or bread. This high-calorie spread is loaded with all 20 amino acids, the building blocks of protein. The fat in peanut butter is healthy and helps you gain a little bit of fat and muscle mass.
60 Calories/100g; 146 Calories/Cup; 9 Calories/Tablespoon
200 Calories/100g; 89 Calories/Cup; 25 Calories/1 oz
Bananas are loaded with dietary fibre, potassium, protein, vitamins A, C, and folate, and healthy fats. Consuming 1-2 bananas per day will keep your energy levels up, improve your stamina, and make your bones strong.
You can have a banana, a cup of milk, and a few nuts for a power-packed breakfast or make a smoothie with the same ingredients and consume it before working out. Here are more breakfast ideas to gain weight.
Homemade Protein Smoothies
455 Calories/1 serving; 113 Calories/Cup; 40 Calories/1 fluid oz
Protein smoothies are loaded with nutrition and do not contain artificial sweeteners and taste enhancers. You can have them for breakfast, lunch, dinner, or as a pre or post-workout meal.
Here are a few quick homemade protein shake ideas:
- Peanut Butter Protein Shake – 2 tablespoons peanut butter, 1 cup full-fat milk, and 1 banana.
- Chocolate And Apple Protein Shake – 2 scoops chocolate protein powder, 1 cup soy milk/almond milk, and 1 apple.
- Banana And Almond Protein Shake – 1 large banana, ½ cup yogurt, ½ cup milk, and 2 tablespoons almond powder.
402 Calories/100g; 455 Calories/Cup; 68 Calories/Tablespoon
Cheese is a calorie-rich milk product that is a staple all over the world in different forms. Cheddar, cream cheese, feta, mozzarella, ricotta, parmesan, and cottage cheese are loaded with protein and calcium that will help you gain lean muscle and strengthen the bones.
170-213 Calories/100g; 339 Calories/Cup; 70-150 Calories/Tablespoon
When it comes to gaining lean muscle, red meat is the best animal protein source. Red meat contains leucine (an amino acid) and dietary creatine that stimulate protein synthesis for building lean muscle.
Red meat is also a rich source of vitamin B12, which is required for the synthesis of proteins, hormones, DNA, and blood cells and neurological functions.
You may consume different kinds of red meat, like pork belly, lamb chops, steak, ham, duck, pork loin, turkey, beef jerky, and ground beef/pork, with a side of leafy greens and lemon quinoa.
77 Calories/100g; 116 Calories/Cup; 130 Calories/Tablespoon
These starchy root vegetables are loaded with vitamin C and potassium, and depending on the way they are cooked, their glycemic index and calories change.
Consume boiled, baked, or roasted potatoes to get the best out of the nutrients.
160 Calories/100g; 234 Calories/Cup; 156 Calories/½ avocado
If you want to gain weight, consume avocado. If you want to lose weight, consume avocado! Avocados are rich in healthy fats, vitamins K, E, A, C, and B6, magnesium, potassium, and sodium.
Consuming one avocado per day can help strengthen your immunity, improve your energy levels, and make your skin glow, which comes with proper nutrition and good food habits.
206 Calories/100g; 175 Calories/3 oz; 367 Calories/½ fillet
Fatty or oily fish like salmon, mackerel, tuna, herring, and cod are rich in omega-3 fatty acids and lean protein.
Omega-3 fatty acids are polyunsaturated fatty acids (PUFA), which protect from heart disease, obesity, diabetes, inflammation, neurodegeneration, and prevent age-related muscle loss.
A study found that consuming fish with veggies could help improve muscle mass. Consume 1-2 pieces of fish per day with leafy greens and nuts to gain weight or lean muscle fast.
How Many Calories To Consume Per Day To Gain Weight?
Consume at least 500 calories extra per day to gain weight. However, we suggest you talk to your doctor or dietitian to get a customized plan depending on your age, sex, medical conditions, current medications, etc.
Now, take a look at the following tips to accelerate your weight gain.
Tips To Gain Weight Fast
Along with eating right, you also must keep the following points in mind:
- Check Your Hormone Levels: Hormones play a major role in deciding fat deposition. Get your thyroid checked before you start your weight gain program. Approaching the problem with the right solution will help you achieve results quickly.
- Strength Training Is Must: Lift weights to gain lean muscle mass. Get a gym subscription or buy resistance bands and dumbbells to start doing strength training. You will see results in just a few weeks if you also follow good eating habits.
- Do Not Panic: Panicking will not give you any results. It will only cause you to lose more weight. Be patient, keep consuming the healthy weight-gain foods, and exercise.
- Talk To Your Trainer: Keep your trainer aware of what you want to achieve will help them design your exercise routine.
Gaining weight might be difficult, but it is not impossible. Consume the foods mentioned in the list, add resistance training or strength training to your workout routine, and remain stress-free. You will soon start gaining lean muscle and the right amount of fat. Take care!