People easily find a lot of information related to weight loss on the internet. However, it isn't easy to find much information regarding weight gain and achieving it healthily.  Underweight individuals, athletes and bodybuilders often look for healthy weight gain foods and alternatives. 

This blog will discuss all the foods individuals can incorporate into their daily diets to gain healthy weight fast. 

In order to gain weight healthily, an individual needs to consume more calories than one can use on a particular day. Individuals can take up to 300-500 more calories than their usual daily requirement. 

Below are some foods that help in weight gain that individuals can consume regularly:

1. Milk

Milk is a popular food ingredient that bodybuilders and athletes have used for ages. It offers a good balance of fats, carbs and protein. Moreover, it is a good source of calcium, vitamins and minerals. 

A study also found that consuming milk after a resistance training workout helped individuals build more muscles compared to soy-based products.  

Best Ways to Consume Milk for Weight Gain

• Protein shakes
• Morning smoothies
• Boiled/Warm milk 

Nutritional Value (Full-Fat Milk)

• Calories- 146 Kcal 
• Fats- 8 mg
• Carbohydrates- 13 mg
• Protein- 8 mg
• Sugar- 13 mg 

2. Rice

Rice is extremely filling and allows one to gain weight healthily. It is a rich source of carbs. Moreover, rice is gluten-free, unlike wheat and flour. Individuals who incorporate rice in their diets tend to stay full for a long time and consume healthy calories. 

Rice is a staple food in all Asian households, and one can easily substitute rice with other forms of carbs like bread for their meals. Nonetheless, rice is the tastiest way to consume calories. 

Best Ways to Consume Rice for Weight Gain 

• Steamed white rice
• Mixed grain rice (mix of black, brown & white rice)
• Fried rice with protein and vegetables 

Nutritional Value (100 gm of Rice)

• Calories- 130 Kcal 
• Carbohydrates- 28.7 gm 
• Sugar- 0.1g
• Sodium- 1mg 

3. Eggs

Whole eggs not only taste good but also are extremely nutritious. It is also very versatile and can be cooked in various ways. Eggs are rich in proteins and essential vitamins. Individuals can consume up to 3 eggs daily as long as they have no allergies. Moreover, bodybuilders tend to consume more than 6 eggs daily. 

In the past, there was a lot of misconception about egg yolks. Many believed that it was unhealthy and discarded it from their diet. However, to get the full benefits of egg one needs to consume the whole egg instead of just egg whites. 

Best Ways to Consume Eggs for Weight Gain 

• Hard/Soft boiled eggs
• Poached eggs
• Raw eggs mixed with milk 
• Omelette with veggies 

Nutritional Value (100gm Boiled Eggs)

• Calories- 155 Kcal
• Carbohydrates- 1.1g
• Fats- 11g
• Sodium- 124 mg
• Sugars- 1.1g 

4. Chicken Breast

Chicken breasts are an excellent source of protein. However, it has less fat compared to other chicken parts. Individuals looking to gain muscle weight instead of overall body fat can consume chicken breast without gaining body fat. 

Additionally, chicken breast can be prepared in many ways, like one can toss boiled shredded chicken in their salads or grill it and pair it with sauces. 

Best Ways to Consume Chicken Breast for Weight Gain 

• Grilled

• Pan roasted

• Seared 

Nutritional Value (100gms Chicken Breast)

• Calories- 165 Kcal
• Fat- 3.6 gms

5. Red Meat

Red meat helps in muscle building as it contains leucine and amino acids that stimulate muscle protein synthesis. Individuals looking to gain weight should choose fattier cuts instead of linear ones as they are higher in calories. 

Best Ways to Consume Red Meat for Weight Gain 

• Make your favourite curry with your choice of red meat
• Grill

Nutritional Value (100 gms of Red Meat)

• Calories- 217 Kcal 
• Fat- 11.8gm 
• Cholesterol- 87 mg
• Sodium- 50 mg 

6. Dried Fruits

If you are looking for a high-calorie snack, then choose dry fruits. They are not only high in calories but also rich in antioxidants. In the market, one can get many different types of nutritious dried fruits rich in fibre, vitamins and minerals like; almonds, peanuts, cashew, dates and more.

Best Ways to Consume Dried Fruits for Weight Gain 

• Trail mix
• Salads
• Smoothies 

Nutritional Value (100gm Almonds) 

• Calories- 579 Kcal
• Carbohydrates- 21.55g
• Sugars- 4.35 g
• Fats- 49.93g 

7. Peanut Butter

Peanut butter is extremely high in calories compared to other nut butter. Unlike normal butter, it also contains many nutrients. Athletes around the world snack on this nut butter. 

Best Ways to Consume Peanut Butter for Weight Gain 

• As a spread over your breakfast bagel 
• Mix it with banana and make smoothies
• Mix with muesli or oats for breakfast 

Nutritional Value (32gm)

• Calories- 191 Kcal
• Fats- 16 g

8. Avocados

Individuals are looking for healthy foods to gain weight, so try including Avocados in their daily diets. Avocados are calorie-dense fruits that are packed with healthy fats. One large Avocado contains up to 300 calories. 

Best Ways to Consume Avocado for Weight Gain 

• Guacamole
• Smoothies
• Avocado on toast 
• With your salads  

Nutritional Value (100gm)

• Calories- 160 Kcal
• Carbohydrates- 9g
• Fats- 15g
• Sodium- 7 mg 

9. Fatty Fish

Fatty fishes like Salmon contain healthy nutrients like fatty acids and omega 3. Other than Salmon, individuals looking for weight gain foods can also opt for mackerel, trout and tuna. These fatty fish also help fight numerous diseases that lead to weight loss. 

Best Ways to Consume Fatty Fish for Weight Gain

• Grill the fish of your choice with some veggies
• Steamed/Smoked fish
• Fish stew

Nutritional Value (154gm)  

• Calories- 280 Kcal
• Fat- 12.5 g
• Sodium- 86 mg

10. Yoghurt

Other than milk, individuals can opt for other dairy products like yoghurts. However, one must remember that it should be full-fat yoghurts as they have more calories. Yoghurt can be easily mixed with cereals and granola and are easily accessible. 

Best Ways to Consume Yoghurt for Weight Gain 

• Yoghurt and fruit
• Mix with your morning cereal or smoothies
• Make raita with yoghurt 

Nutritional Value (100gm)

• Calories- 61 Kcal
• Carbohydrates- 4.7g
• Sugar- 4.7 g
• Fats- 3.3 g

11. Granola/Cereal

If you are searching for food to increase your weight, we suggest you consume healthy cereals like oats, muesli and granola at least once a day. You can mix it up with your breakfast smoothies or eat it individually with your choice of milk. Individuals can also find granola bars in the market that can act as on-the-go snacks. 

Best Way to Consume Cereal/ Granola for Weight Gain

• Make overnight oats with peanut butter, milk and dried fruits
• Oats/Granola cookies
• Protein bars 

Nutritional Value 

• Cereal (1 cup serving)- 130 Kcal
• Granola- 150-200 Kcal

12. Potato

Individuals looking for weight gain foods that can help them increase their weight quickly should increase their daily intake of potatoes. They are extremely versatile and can be cooked in various ways. Alongside potatoes, individuals can also opt for other starchy vegetables and food items like:

• Corn
• Buckwheat
• Quinoa
• Beans and legumes
• Sweet potatoes and other root vegetables 

Best Ways to Consume Potatoes for Weight Gain 

• Mashed potatoes with protein on the side
• Boiled 
• Healthy air-fried crisps
• Baked

Nutritional Value (173gm)

• Calories- 161 Kcal
• Carbohydrates- 36.6 g
• Fats- 0.2 g
• Sugars- 1.47 g

13. Banana

Everybody knows that bananas help in gaining weight. They are packed with carbs, calories and various minerals. Individuals can eat up to 4-5 ripe bananas daily for healthy weight gain. Bananas also help clear bowel movements and improve digestion, which results in great metabolism. 

Best Ways to Consume Bananas for Weight Gain 

• Individuals can make smoothies and milkshakes with a whole ripe banana
• Banana pie
• One can also mix banana with overnight oats or morning cereals 
• Banana oats pancake 

Nutritional Value (118gm)

• Calories- 105 Kcal
• Fats- 0.4 g
• Carbohydrates- 27g
• Sugar- 12.2g 

14. Cheese

Cheese is high in calories and is available in various varieties, from hard and soft to cream. Most kinds of cheese have high cholesterol and saturated fat. Even though they are high-calorie food products, they should be consumed in moderation as they are not as healthy as the other foods stated above. However, they are good to taste and can be added to any meal for added fat. 

Best Ways to Consume Cheese for Weight Gain 

• Grate cheese on top of your salads
• Use cheese with your pasta
• Cheese balls

Nutritional Value (100gm)

• Calories- 402 Kcal
• Carbohydrates- 1.3 g
• Fats- 33 g
• Sodium- 621 mg
• Sugar- 0.5 g

15. Healthy Oils & Fats

Often we have a misconception that oils are harmful to our health, but consuming healthy oils like olive oil, coconut oil, avocado oil, mustard oil, etc., in limited quantities can help you gain healthy weight. Additionally, you can also have ghee with your meals. Ghee is a superfood; it helps build muscles and strengthen your bones.

Best Ways to Consume Healthy Oils and Fats for Weight Gain

• Drizzle olive oil over your salads and toast
• Cook your meals with avocado or mustard oil
• Drizzle ghee over your rice or dal

Nutritional Value (100gm) 

• Calories- 884 Kcal
• Sodium- 2mg
• Fats- 100g

16. Dark Chocolate

Dark chocolate is rich in antioxidants and high in calories, especially if it's high quality. Since dark chocolate consists of 90% cacao, it drastically reduces the risk of cancer, heart disease, inflammation and stress, helping in weight gain. 

Best Ways to Consume Dark Chocolate for Weight Gain 

• You can snack on dark chocolate bars when you crave desserts
• Mix it will your morning cereals as a sweet topping
• You can also use them for baking healthy treats for yourself 

Nutritional Value (101gm Milk Chocolate)

• Calories- 604 Kcal
• Fats- 43.06 g
• Sugars- 24.23 g
• Carbohydrates- 46.36 g

17. Whole Grain Bread

Whole grain breads contain complex carbs, which helps individuals to bulk up easily. Bread-like bagels are extremely calorie-dense as compared to plain white bread. Once in a while, one can easily eat bagels in their breakfast topped with their choice of peanut butter. 

Best Ways to Consume Whole Grain Bread for Weight Gain

• Have it for breakfast alongside healthy proteins like eggs
• One can also substitute whole grain bread for rice for meals 

Nutritional Value (100gm Whole Grain Bread)

• Calories- 257 Kcal
• Carbohydrate- 50.9 g
• Protein- 10.0 g
• Fat- 1.6 g

Individuals who want to gain weight healthily should never overeat, especially calorie-empty meals like junk food. As experts say, one needs to gain muscles and not fat. So here are a few tips for gaining weight:

• Eat five to six meals in a day instead of eating all the calories in one meal
• Exercise regularly alongside maintaining the diet
• Increase the amount of protein and carbs that you usually take
• Eat at least 3 hours before bedtime
• Drink an ample amount of water
• Maintain a food diary if possible 

Physicians recommend individuals to gain weight who consistently weigh low on the scale as it can lead to multiple health problems like:

• Infertility
• Osteoporosis
• Malnutrition
• Weakened immune system
• Delayed growth 

On the other hand, some athletes like weightlifters and bodybuilders want to gain weight healthily to level up in categories. However, gaining weight should be gradual and not harm the body. 

Individuals looking for ways to gain weight without using any protein supplements should try to incorporate the above-mentioned weight gain foods into their daily diets.