7 High Calorie Foods You Can Eat For Healthy Weight Gain

Putting on weight can be just as challenging as shedding it. Increasing weight might pose difficulties, especially for those with a fast metabolism or facing dietary restrictions or reduced appetite. However, incorporating a selection of calorie-dense foods into your meals can aid in weight gain and muscle development. It's essential to prioritize consistent strength training to avoid excessive fat accumulation. Moreover, integrating these weight-gaining foods into your diet can also enhance stamina and energy levels.

Foods for Weight Gain

# Peanut Butter

Peanut butter is widely recognized as one of the top foods for increasing weight. Two tablespoons of peanut butter boast 191 calories, 7 grams of protein, 16 grams of fat, and 7 grams of carbohydrates.

Rich in protein, peanuts contain all 20 amino acids crucial for bolstering the immune system and enhancing endurance. Enjoying any variety of nut butter as a daily snack or paired with fruit slices doesn't typically lead to substantial weight gain. However, consistent consumption can contribute to better weight management.

# Full-Fat Dairy

Full-fat dairy, such as whole milk, is beneficial whether you're aiming to lose or gain weight. In weight gain efforts, the healthy fats, minerals, and protein found in whole milk are advantageous.

A single cup (244 grams) of whole milk provides 149 energy calories, 8 grams of protein, and 8 grams of fat. Combining full-fat milk with a protein supplement or whey protein powder and fruits like banana or berries creates an optimal high-calorie smoothie for weight gain, muscle building, and enhanced muscle recovery.

Lucas, a bodybuilder and blogger, committed to consuming 200 grams of protein daily for 30 days. He observed positive changes, noting a tighter skin appearance, denser muscles, and increased strength and energy.

Hence, these high-protein foods for weight gain also serve as excellent calorie sources that are easy to incorporate into your diet.

A study conducted at McMaster University in Canada concluded that milk-based proteins are more effective for muscle mass development compared to soy-based proteins.

# Banana

Bananas are packed with dietary fiber, potassium, protein, vitamin A, vitamin C, folate, and healthy fats.

A medium-sized banana (118 grams) offers 105 energy calories and 27 grams of carbohydrates. Research on male cyclists indicates that consuming bananas enhances energy levels.

Pairing a banana with a cup of milk and a handful of nuts makes for a nutritious breakfast, or blend them into a smoothie before your workout for a power-packed option. Explore additional breakfast ideas to enrich your list of weight gain foods.

# Marbled Meat and Skin-On Varieties

Animal protein ranks among the finest sources of protein and stands out as one of the best high-calorie foods for weight gain. Meat with visible marbling and retained skin is a preferable choice for gaining weight without compromising health. This type of meat contributes essential fatty acids to a nutritious diet, containing more oleic acid and less stearic acid, which positively impacts health.

Another study suggests that the high oleic acid content in beef may reduce the risk of cardiovascular diseases. Since highly marbled meats like Wagyu and Hanwoo beef don't elevate LDL cholesterol levels, they can be added to your diet as weight gain foods.

# Potatoes and Starchy Vegetables

Incorporating potatoes into meals is a budget-friendly approach to increasing calorie intake. Potatoes and other starchy vegetables are abundant in carbohydrates and are essential additions to a healthy, high-calorie diet. Studies indicate that consuming carbohydrate-rich foods alongside protein supplements aids in muscle mass development.

# Rice

Rice serves as an economical means to boost calorie intake.

100 grams of white rice deliver 130 energy calories and 28 grams of carbohydrates with minimal fat content.

When pressed for time, a quick microwave of rice with curry provides bulk to your high-calorie diet and leaves you feeling satisfied.

# Salmon and Oily Fish

Salmon and other oily fish varieties are excellent protein sources, facilitating muscle mass increase and weight gain.

100 grams of salmon supply 142 energy calories, along with 20 grams of protein and 6 grams of fat.

A study conducted in Korea suggests that consuming fish alongside vegetables can enhance muscle mass.

Incorporate 1-2 servings of fish daily with leafy greens and nuts for accelerated weight or lean muscle gain. Including a salmon or oily fish steak in your lunch or dinner, accompanied by hot rice, enhances palatability, as these foods are conducive to weight gain.