The 18 Best Healthy Foods to Gain Weight Fast

The best foods for weight gain usually contain plant and animal protein, fats and oils, complex carbohydrates, and dairy products made with whole milk. What you should eat, however, depends on your specific weight and health goals.

For some people, gaining weight or adding muscle can feel as difficult as losing weight is for others.

For weight gain, you need to try to take in more calories than you burn throughout the day by eating many frequent, smaller meals.

Adding certain foods to your diet can provide extra calories and nutrients, like protein, to make weight gain efforts both safe and effective.

Here are 18 of the best foods to help you gain weight or add muscle in a way that works for you.

1. Dairy milk

Dairy milk has been used as a weight gainer or muscle builder for decades. (Source)

It provides a balance of proteins, carbs, and fats and is a good source of calcium, as well as other vitamins and minerals. (Source)

Summary

Drinking milk is a great way to add protein to your diet. It contains both casein and whey proteins that are linked with supporting muscle growth.

2. Whole eggs

Eggs are one of the healthiest muscle-building foods on the planet. They provide a convenient, affordable, and tasty combination of high-quality proteins and fats. Each large raw egg weighing 2 oz. with a shell (50 g) has about 74 calories ( Source)

It’s also very important to eat the whole egg. In fact, almost all of the beneficial nutrients in eggs are found in the yolk.

Summary

Eggs are one of the best foods for building muscle and can be a part of a weight-gain eating plan. For most otherwise healthy people, there’s no limit to the number of eggs you should eat in a day, and they’re full of nutrients.

3. Rice

 

Rice is a convenient, low-cost carb source that can be part of a weight-gain eating plan. Just 1 cup (158 g) of cooked white rice provides 204 calories, 44 g of carbs, and very little fat. (Source)

Summary

Rice is a source of calories and carbs that can be part of many frequent, smaller meals throughout the day.

4. Whole grain bread

Whole-grain breads are another carb source that fits into an eating plan for weight gain.

You can make some high-calorie and well-balanced meals by combining bread with protein sources such as eggs, meat, and cheese.

Summary

Whole grain breads can be an effective component of a weight-gain eating plan, especially when combined with a good protein source or spreads made from fats.

5. Avocados

Avocados are loaded with beneficial fats.

Unlike other whole fruits, avocados are fairly calorie-dense.

Just one large avocado provides around 365 calories, 30 g of fat, and 17 g of fiber. (Source)

Summary

Avocados are full of important fats and nutrients. They’re versatile and can be added to many different meals or eaten on their own to increase your daily calorie intake.

6. Homemade protein smoothies

Homemade protein smoothies can be a highly nutritious and effective way to gain weight.

Making your own smoothies gives you full control over the ingredients and can help you boost calories. All of these smoothies provide around 400–600 calories, along with a high amount of protein, and other important vitamins and minerals.

Summary

A protein smoothie offers a great way to increase your daily calories in a portable way that meets your taste preferences.

7. Red meats

Red meats, including beef or pork, are probably one of the most effective muscle-building foods available.

For example, 3 oz (85 g) of steak contains 228 calories, 24 g of protein, and around 2.5 g of leucine. ( Source)

Summary

Red meat is an excellent source of protein that could help you gain muscle when paired with resistance exercise. It contains leucine, an amino acid that helps stimulate muscle protein synthesis. Fattier cuts of meat have additional calories.

8. Nuts and nut butter

Nuts and nut butter can support an eating plan focused on weight gain.

Just one small handful of raw almonds (1/4 cup or about 32 g) contains 170 calories, 6 g of protein, and 15 g of fat. ( Source)

Since nuts are calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories.

Summary

Nuts and nut butter are delicious, high-calorie foods. They’re nutrient-dense, full of fats, and easy to add to many different snacks or recipes.

9. Yogurts made with whole milk

Greek yogurt made with whole milk is another portable and convenient snack. Greek yogurt is strained and has a thicker consistency. This makes it great for topping or as a delicious snack on its own.

Greek yogurt has a nutritional profile that includes a well-balanced mix of protein, carbs, and fat.

Each 1/2 cup (170 gram) serving of plain, whole milk Greek yogurt will give you 165 calories and 15 g of protein, and that’s before you add all your delicious combos and toppings (Source)

Summary

Greek yogurt made with whole milk is another food that can help you add high-quality protein to your diet. It’s great on its own or as an ingredient that works in many dishes.

10. Fats and oils

Fats and oils are some of the most calorie-dense foods on the planet. (Source)

Simply adding 1 tablespoon of olive oil (15 mL) to sauces and salads, and during cooking can quickly add 120 calories (Source)

Summary

Try including fats and oils in your diet, particularly if you’re trying to maximize your daily intake of calories.

11. Potatoes and complex carbohydrates

Potatoes and other complex carbohydrates are a cost-effective way to add extra calories.

Complex carbohydrates can lead to a steady release of energy. They also provide other nutrients and food groups, such as potassium, fiber, vegetables, or whole grains.

Summary

Complex carbohydrates can increase important nutrients and calories and improve your muscle glycogen stores.

12. Salmon and oily fish

Like red meat, salmon and oily fish are excellent sources of protein and important fats, including omega-3 fatty acids.

Omega-3 fatty acids offer numerous benefits and may be linked to a lower likelihood of several diseases, such as heart disease. (Source)

Summary

Salmon and other oily fish are a great source of incredibly beneficial omega-3 fats. They also provide high-quality protein that may help you build muscle.

13. Protein supplements

Taking a protein supplement is a common strategy for athletes and bodybuilders who want to gain weight and build muscle. There are many types of protein supplements available, including:

• • whey

• • soy

• • egg

• • pea

Summary

Protein supplements are a simple and affordable addition to a weight-gain eating plan to increase your daily protein intake. Combine protein supplements with fats in smoothies or shakes to increase protein and calories.

14. Dried fruit

Dried fruit provides calories, antioxidants, and micronutrients. (Source)

You can get many different types of dried fruit, and they all have naturally high sugar content. Since they’re convenient to eat and taste great, they can be combined with a protein source, such as cuts of meat, cheese, or a whey protein shake.

Summary

Dried fruit provides calories, fiber, and antioxidants. It’s an easy way to add nutrients and calories.

15. Cereals

Cereals can be an excellent source of carbs, calories, and nutrients.

For example, oatmeal cooked with whole milk can be a great carb source to add to your weight-gain eating plan.

You’ll get about 150 calories from a 1 cup (237 mL) serving of cooked oatmeal (or 1/2 cup dry), plus the calories in any whole milk or toppings you add. (Source)

Summary

Eating cereals can be a great way to add calories and beneficial nutrients to your weight-gain eating plan. Top cereals with calorie-dense nut spread, sweetener, or whole nuts and seeds.

16. Cereal bars

Some of the healthier cereal bars on the market can be a great snack when you’re on the go and in need of calories. Most bars average between 150 and 200 calories.

Summary

Cereal bars offer an affordable, tasty, and nutritionally dense source of calories for portable snacking.

17. Dark chocolate

High-quality dark chocolate provides a ton of antioxidants and health benefits.

Dark chocolate with at least 70% cacao (the seed from which chocolate is made) may benefit your health. A 2023 study found that people with kidney disease who had 40 g of 70% dark chocolate three times per week over two months had lower markers of inflammation (Source)

Summary

Dark chocolate is packed with antioxidants and other nutrients. It can be a sweet part of an eating plan for weight gain.

18. Cheese

Cheese has been a staple food for centuries.

It provides calories and fats. Just 1 oz. of cheddar cheese (28 g) has 110 calories and 7 g of protein. (Source)

One ounce of cheese is about the size of a pair of dice.

Summary

Cheese is a source of protein and is rich in fats. Add it to meals if you need a calorie and flavor boost.