21 Best Healthy Foods to Gain Weight Fast

If you’re looking to gain weight in a healthy way, the key is to focus on nutrient-dense foods that provide a good balance of protein, healthy fats, and complex carbohydrates. Here are 21 of the best foods to help you gain weight quickly and healthily:

1. Whole Milk

• Whole milk is calorie-dense, providing protein, healthy fats, and essential vitamins. It’s an easy addition to smoothies, cereals, and protein shakes.

2. Nuts and Nut Butters

• Almonds, peanuts, cashews, and their butters are high in healthy fats, protein, and calories. Just a handful or a couple of tablespoons of nut butter can add significant calories to your meals.

3. Avocado

• Avocados are loaded with healthy monounsaturated fats and calories, providing around 240 calories per avocado. They’re versatile and can be added to toast, smoothies, or salads.

4. Red Meat

• Red meats like beef are rich in protein and healthy fats and can help build muscle. Choose lean cuts to limit saturated fat intake, and enjoy them in moderation.

5. Salmon and Fatty Fish

• Salmon and other fatty fish are rich in protein and omega-3 fatty acids. A fillet of salmon provides around 350 calories and is excellent for muscle-building and healthy fat intake.

6. Potatoes and Other Starchy Vegetables

• Starchy veggies like potatoes, sweet potatoes, corn, and squash are calorie-dense, provide fiber, and help replenish glycogen stores after workouts.

7. Rice

• Rice is an affordable source of carbs and calories, with around 200 calories per cup of cooked rice. It’s versatile and can be easily paired with various proteins and vegetables.

8. Whole-Grain Bread

• Whole-grain bread is a good source of complex carbs and fiber. Top it with avocado, peanut butter, or hummus for a calorie-dense snack or meal.

9. Cheese

• Cheese is calorie-dense and rich in protein, fat, and calcium. Adding cheese to your meals can boost both the calorie and nutrient content.

10. Greek Yogurt

• Full-fat Greek yogurt is high in protein, fats, and calories. Add fruits, nuts, or honey for extra calories.

11. Eggs

• Eggs are nutrient-dense, rich in protein and healthy fats. They’re versatile and can be cooked in many ways for a filling, calorie-dense meal.

12. Dried Fruits

• Dried fruits like dates, figs, apricots, and raisins are calorie-dense and contain natural sugars. They’re an easy way to add calories and nutrients without feeling too full.

13. Olive Oil

• Olive oil is packed with healthy fats and can be used to add calories to dishes, salads, and marinades.

14. Quinoa

• Quinoa is a protein-rich grain that’s also high in calories and complex carbs. It’s a great addition to salads, bowls, and stews.

15. Dark Chocolate

• Dark chocolate with at least 70% cocoa content is calorie-dense, high in antioxidants, and provides a healthy dose of fat.

16. Chia Seeds

• Chia seeds are rich in healthy fats, protein, fiber, and calories. Add them to smoothies, oatmeal, or yogurt for an easy calorie boost.

17. Coconut Milk

• Coconut milk, especially full-fat, is calorie-dense and provides healthy fats. Use it in smoothies, curries, or as a milk alternative.

18. Protein Shakes and Smoothies

• Homemade shakes made with protein powder, milk, fruits, nut butter, and oats can be a high-calorie, nutrient-dense way to gain weight.

19. Beans and Legumes

• Beans, lentils, chickpeas, and other legumes are high in calories, protein, fiber, and various vitamins and minerals. They’re a hearty addition to meals.

20. Butter or Ghee

• These fats are calorie-dense and add flavor. A little butter or ghee can enhance dishes and provide extra calories without much bulk.

21. Bananas

• Bananas are high in natural sugars, carbs, and calories, making them a great base for smoothies or a quick energy-boosting snack.

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Tips for Gaining Weight in a Healthy Way

• Increase Portion Sizes: Add a bit more to each meal to increase calorie intake without feeling overly full.
• Add Healthy Fats: Fats are calorie-dense, so include avocados, nuts, and oils in your meals.
• Eat More Frequently: Consuming small meals or snacks every 2–3 hours can help add calories throughout the day.
• Incorporate Strength Training: This helps ensure that added weight includes muscle mass.